Warmup:

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

6 Box Step Overs

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

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, 2-sec Pause Back Squats

S/S/S:

2-sec Pause Back Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Today we take our second crack at the 2-second Pause Back Squat.  The goal is to go heavier per set than you did on the 5X5 week.

WOD:

For Time:

20-18-16-14-12-10-8-6-4-2*of…

Wall Balls (20/14)

*Perform 8 Single DB (50/35) Box Step Overs (20”) after each round

Video courtesy of Mayhem Athlete.

Coaches’ tip of the day: Get a good stretch on the legs both before and after class, as your legs are in for it today!  Be smooth with the Wall Ball Shots and then stable throughout the box step overs.  You can hold the single DB any way you want as long as it does not rest on the leg during the step overs.

Scaling Options:

MB weight -> 14/10 -> as needed

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Couch Stretch – 1 Min per side

 Spider-Man Lunge hold – :30 per side