Warmup:

1:00 Ski Erg

Spider-Man Lunge 30’

Heel2Toe 30’

Side Lunge 30’ and back

Inchworm to hollow body 30’

L-arm KB OH carry 30’

R-arm KB OH carry 30’

1:00 Ski Erg

10 PVC pass thrus

10 PVC around the worlds

S/S/S:

Overhead Squat

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

We hit our Overhead Squats for the second time this cycle.  Working sets drop to 3, so aim to go heavier than the 5X5 week. Just like before, each set, focus on pushing through the elbows to keep the arms and shoulders locked out throughout the lift.  Keep those feet fully planted and don’t let the knees cave in.

WOD:

For Time:

Ski Erg 200M

– Rest 1:00

Ski Erg 400M

– Rest 1:00

Ski Erg 800M

– Rest 1:00

Ski Erg 400M

– Rest 1:00

Ski Erg 200M

Video courtesy of Train FTW.

Today is all about the cardio.  That said, the better you do each stroke, the faster the meters will fly by.  Use the violent hip closure to get a good amount of torque on the stroke!

Cool Down:

Banded Bully Stretch – 1 Min per side

Thoracic Extension on Med Ball – 2 Min per side

Video courtesy of Chalk Fitness