Warmup:

5 Cal Ski Erg

10 Spider-Man lunges

8 Squat2Stands

8 Thoracic High Fives

8 Inchworms

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

10 Cal Bike

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

Barbell Warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Behind the Neck Push Press, BTN Push Jerk, OHS

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Compare to 24Aug2021

Video courtesy of Catalyst Athletics. Re-test week time!!!  Now let’s put the last 9 weeks of work to the test!  The goal here is to go heavier each set compared to when we did this on 24Aug.  If you hit each session we did OHS in, then you should see an improvement.

WOD:

16 Min AMRAP:

2 Cal Ski Erg

2 Cal Bike

4 Cal Ski Erg

4 Cal Bike

….etc

Double your cals every round

Expect this one to get spicy as the cals get higher and higher.  Remember, double the cals each round.  So round one is 2 cals per movements, next round 4 per movement, then 8 per movement, then 16, etc…

Scaling Options:

Sub out rower if now ski erg available or if no bike is available

Cool Down:

3 Sets:

:30 Doorway Stretch per Side

 

:30 Banded Shoulder Stretch per Side