8:00am Partner Workout
9:00am Partner Workout
“Partner WOD”
3 Rounds
400m Run w/Med Ball (20/16#)
40 Partner Wall Balls (20/16#)
40 Burpees (split as desired)
40 Push Press (115/73#) (split as desired)
All posts by Rebecca Bell
“Chipper Friday”
AMRAP in 30 Min of
7 Deadlifts (225/153#)
7 Pull-ups
7 Deck Squats (25/15#)
*EMOM stop and complete 2 Man Makers (35/25#)
Catalyst Warm-up (#3)
“WOD”
AMRAP in 15 Min of
15 KB Clean and Jerks (70/53#)
30 Box Jumps (24/20″)
15 Goblet Squats
Then (immediately)
Take 15 Min to find your heavy Jerk (from the rack)
Or
“BODY”
AMRAP in 25 Min of
25 KB Clean and Jerks (53/35#)
25 Box Jumps (24/20″)
25 Goblet Squats
75 Jump Rope Reps
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts
“Michael Brodsky”
7 Rounds
7 Burpee Pull Ups
7 Thrusters (115/83#)
21 KBS (70/53#)
33 DU’s (x3 Singles)
(*35 Min time cap)
Or
“Camilleri”
3 Rounds
400m Run
12 Pull ups
300m Run
24 Squats
200m Run
17 Push-ups
100m Run
33 Ab-Mat Sit-ups
(*35 Min time cap)
Happy Birthday to Kevin and Shannon!
“WOD”
Shoulder Press
5×5 (same weight)
Then
5 Rounds
15 Power Snatch (75/53#)
20 Wall Balls (20/16#)
*20 Min time cap
Then
“BODY”
Max effort 800m Run
Rest 2 Min
Then
5 Rounds
20 Alt DB Snatch (35/25#)
20 Wall Balls (20/16#)
*20 Min time cap
