Wednesday 9-21-16

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

  • F/C: Metcon (Time)

5 rounds
400m run
15 Clean and Jerks (95/65)

  • Int: Metcon (Time)

500m row
5 Clean and Jerks (135/95)
500m row
4 Clean and Jerks (155/105)
500m row
3 Clean and Jerks (175/120)
500m row
2 Clean and Jerks (185/135)
500m row
1 Clean and Jerk (205/155)