Warmup:

:30 Jump Rope

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

:30 Jump Rope

On rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat

S/S/S:

Bulgarian Split Squat

5X3 (Per Leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Bulgarian Split Squat this cycle.  With the reps dropping to 3 each set, aim to go heavier per set than you did on the 3X5 or 5X5 weeks.

WOD:

AMRAP 13:

75 Double Unders

35 Toes to Bar

75 Double Unders

35 Handstand Push Ups

Video courtesy of Video courtesy of Kristi Eramo O’Connell.

Today we mix in Double Unders with a push and a pull bodyweight movement.  With each movement having a slightly higher than average reps scheme, aim to take big, yet manageable chunks out with small rest period before attacking again.

Scaling Options:

Dubs -> 2X Single Unders (ELITE: 100 Dubs each time)

T2B -> Kipping Knee Raise -> V-Ups

HSPUs -> Pike Push Ups off box or floor

Cool Down:

Calf Pedal in Down Dog – 30 Per leg

Cobra Pose – 2 Min