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Warmup:

2 Sets:

8 Box step ups

OH KB walk 30’ right arm

OH KB walk 30’ left arm

10 KB Windmills – see video below, courtesy of Onnit

4 Box Jumps

Then…

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

On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, toe 2 bar

Barbell warmup: With an Empty Bar and Hands in Snatch Grip, perform 3 reps of: Behind the Neck Push Press, ¼ Overhead Squat, ½ Overhead Squat, Full Overhead Squat

S/S/S:

Overhead Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third session of Overhead Squat work this cycle.  Again, our goal this cycle is getting more and more comfortable (read: stable) throughout the OHS position, particularly at the bottom.  Reps in the work sets drop to 3, so look to go heavier per set than we did on the 3X5 week.

WOD:

3 Rounds:

3 Wall Walks

12 Toe2Bars

18 Box Jump Overs (24″/20″)

 

Time Cap – 10 Min

Video courtesy of WODPrep. Some good tips for Wall Walks. The better you get at the Wall walks, the quicker WODs like this one will go

Scaling Options:

Wall walks -> 10 shoulder taps/arm = 1 wall walk

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Box height -> 20/16 -> as needed -> scale to step ups

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

 

Cobra Pose – 2 Min

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