Wednesday 9-14-16

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

Metcon

  • The Chief (scored correctly) (5 Rounds for reps)

3 minute AMRAP
3 power cleans 135/95
6 pushups
9 squats
1 minute rest
x5

scale P.Clean as needed

  • Or: Super Chief (5 Rounds for reps)

3min AMRAP
3 Power Snatches (135/95)
6 Overhead Squats
9 Handstand Pushups
1min rest
x5

do not scale