Wednesday 9-7-16

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

  • Form: Metcon (Time)

1200m run
---
21-15-9
Kettlebell Swings
Ring Rows
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1200m run

  • Con: Metcon (Time)

1mile run
---
21-15-9
Kettlebell swing (24/16)
Pull-ups
---
1mile run

  • Int: Metcon (Time)

1mile run
---
21 Deadlift 225/155
21 Pull-ups
15 Deadlift 275/195
15 Chest to bar Pull-ups
9 Deadlift 315/225
9 Bar Muscle-ups
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1mile run