WEDNESDAY 10-14-15

Warm-up:15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY
~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Metcon:35min

  • Form: Metcon (Time)

3 Rounds
20 (Hang Power Clean + Front Squat)
20 Jumping Pull-ups/Ring Rows
800m run

HPC and F.Sq are listed as different movements so you are not under pressure to "link" them.  Do them well first and if you can start to blend them together great.

  • Badger (Time)

Three Rounds for time of:
30 'Squat' Cleans, 95#
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

To learn more about Badger click here