WEDNESDAY 2-17-16

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

Gymnastics:10min

  • Tuck Planche (Practice)

https://youtu.be/aQ0f4lCvQiQ

Work toward a planche position, if all you can do is a support with a knee tuck that's fine.

Metcon:30min

  • Form: Metcon (Time)

30 RKBS
30 Air Squats
600m Run
30 KBS
30 Air Squats
600m Run
30 KBS
30 Air Squats

RX+ 800m run OR 50 reps OR both with lighter weights -- make sure you note and explain

  • C / I: Metcon (Time)

50 KBS (24/16 -- 32/24)
50 Air Squats
800m Run
50 KBS (24/16 -- 32/24)
50 Air Squats
800m Run
50 KBS (24/16 -- 32/24)
50 Air Squats