Friday 7-15-16

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

Strength:26min

5 sets Chins EMOM
2min rest
5 sets DL EMOM
2min rest
5 sets Chins EMOM
2min rest
5 sets KBS EMOM

  • A: Pull-up / Chin-up (5x5)

Form: Jumping (minimal)
Con: Kip
Int: Strict

  • B: Deadlift (5x5)

  • C: Pull-up / Chin-up (5x5)

Form: Jumping (minimal)
Con: Kip
Int: Strict

  • D: American Kettlebell Swing (5x15)

Metcon

  • 5min AMRAP: Wallballs