10 Box Step ups

10 Spider-man lunges

10 Bow2 Bends

8 Box Jumps

10 Push Ups

10 V-Ups

Pigeon pose on box – 30 sec per side

10 PVC Pass throughs


Overhead Squat


Increase weight ea set

Video courtesy of Catalyst Athletics.  Our fourth time hitting Overhead Squat this cycle.  This week, the reps drop per set, with the last two sets being 1 rep each.  The goal is to heavier than you have through the whole cycle.  If you hit a new 1RM, awesome!  If not, aim to go as heavy as you safely can.  At this point, you should be more confident in keeping a stable OH position.  Remember, always point those armpits straight ahead and keep the torso upright throughout the movement.



For Time:

30 Box Jumps (24″/20″)

3 Rounds:

  5 Strict Pull-ups

  10 Push-ups

  15 Air Squats

  20 Sit-ups

Directly into…

30 Handstand Push Ups

2 Rounds:

  5 Strict Pull-ups

  10 Push-ups

  15 Air Squats

  20 Sit-ups


Time cap: 17 Min

Think of today as back-to-back WODs that both have buy-ins followed by 3 and 2 rounds of work, respectively.  So, you’ll knock out 30 Box Jumps, then go into 3 rounds of 5 strict pull ups, 10 push-ups, 15 air squats, and 20 sit ups.  Once you complete that, immediately go into 30 Handstand Push-ups, followed by 2 rounds of the 5-10-15-20 sets from the first piece.  Can you make the 17 Min time cap?  I think you can!


Scaling Options:

Box height -> 20/16

Strict Pull Ups -> Buddha Pull Ups -> Ring Rows -> Table Row

Push-ups -> Off bench

HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand Rel Push-ups


Cool Down:

Overhead Stretch on wall – 2 Min

Video courtesy of Strength and Sport Physical Therapy


Kneeling Lat Stretch – 1 min per side

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