Warmup:

5 Inchworm push ups

10 Spider-Man Lunge

5 Hollow Rocks

10 Walking Lunges

5 Cobra to hip snap

3 Broad jumps

2 Burpee to broad jump

1 Wall Walk

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

S/S/S:

Back Squat

5,4,3,2,1

Add weight ea set

Video courtesy of Catalyst Athletics.

Last session of Back Squats this cycle before the 5X5 re-test.  Just like with the Sumo Deadlifts, what we want is a heavy set of 5, followed by an even heavier set of 4, then an even heavier triple, then an even heavier double.  And then finish off the day with the heaviest single you can safely hit for the day.  If that just happens to be a new PR, awesome!

WOD:

12 Min AMRAP:

50’ Walking Lunge

25’ Burpee Broad Jump

15 Ab-Mat Sit Ups

2 Wall Walks

Video courtesy of Train FTW.

With this being an AMRAP, we want as close to continuous movement as possible throughout. That said, I would set a 25’ section of floor pretty close to where I plan on doing wall walks.  Set your ab mat on one end of the 25’. Then begin your 50’ walking lunge at the other end of the 25’ mark. Once you hit 50’ (25’ down and 25’ back, use that spot to start your 25’ burpee broad jumps.  When you hit the 25’, your ab mat should be pretty close to where you finished, so that way you can go right into the sit ups.  Once the sit ups are down, use the walk to the wall as a chance to take a couple big breaths to calm everything down before hitting your wall walks.

Scaling Options:

Walking lunge -> step, step, air squat

Wall Walks -> as high up the wall as you can w/control -> inchworm push ups (ELITE: 25′ Handstand walk)

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring Stretch – 1 Min per side