Pic courtesy of Office Holidays.

In observance of the AETC Family Day, no WOD is scheduled.  If you make it in to the Combat PT Tent (holiday hours today), make up any WOD you missed last week, or make today a mobility day for yourself.

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