Warmup:

10 Kickers per leg

10 Squat2Stand

10 Cossack Squats

10 Spider-Man Lunge

10 PVC Pass Thrus

10 PVC Around the World

10 OHS w/PVC

10 OH walking lunge w/PVC

WOD:

7 Rounds For Max Reps:

:30 Overhead Walking Lunge (75/55)

-Rest :30-

:30 Wall Ball (20/14)

-Rest :30-

:30 Overhead Squats (75/55)

-Rest :30-

Video courtesy of Train FTW.

It has been a while since we did OH walking lunge, so quick recap. Set-up: Keep weight in keels. Start with quadriceps, glutes, and abs tight. Maintain a shoulder width stance throughout. Power snatch weight overhead to start, snatch grip preferred. Press up on the bar with armpits facing forward.

Execution: Maintain “active shoulder” throughout. Step one foot forward with weight in heel. Bend back leg until knee strikes ground. Press through both legs evenly to stand. Switch legs. Keep torso over the hips throughout.

For the WOD, keep a running total in your head during the 30 seconds of work, and then jot down the number during your rest period.

 

Scaling Options:

Bar weight -> As 65/45 -> as needed

Med ball -> 14/10 -> as needed

 

Cool Down:

Pigeon Pose – 2 Min per side

 

Saddle Pose w/med ball – 2 Min

Video courtesy of Signum Fitness & Nutrition.  Demo of the saddle pose using a med ball.