WEDNESDAY 6-17-15

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

30min

  • Kettlebell Pyramid of Death! (Time)

Perform 1 of each of the following moves right handed, then repeat left handed.  Then 2 reps of each movement right/left.  All reps of each movement are performed before moving to next movement.


1-2-3-4-5-4-3-2-1 (24/16)

Russian Swing
Clean
Squat
Press
Snatch
Windmill
Turkish Get-up

Scale as needed