Warmup:

8 Cals Ski Erg

10 PVC Pass thrus

10 PVC around the worlds

10 PVC OHS

10 Over & backs

10 Squat2Stands

10 Thoracic High Fives

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

S/S/S:

Overhead Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our Squat this cycle is focused on making you more comfortable at the bottom catch position for a Squat Snatch.  Getting stronger and more efficient in the Overhead Squat will not only help you stabilize your catch position in the Snatch, by reinforcing a secure Overhead position, this will translate over into the shoulders having more strength in the end range of any OH pressing motion.

WOD:

Tabata Cardio:

20 seconds work/10 seconds Rest x 4 Min – Rower

Rest 1 Min

20 seconds work/10 seconds Rest x 4 Min – Echo Bike

Rest 1 Min

20 seconds work/10 seconds Rest x 4 Min – Ski erg

Do all for Cals

Score = Total Cals

Video courtesy of Invictus Fitness.

Sure, on paper, working for 20 seconds at a time seems easy.  But after a few rounds, you’ll understand why Tabata WODs are so effective.  You will push your limits in these movements!

Cool Down:

Banded OH stretch – 2 min per side

Couch Stretch – 2 Min per side