All posts by Rebecca Bell
Catalyst Warm-up (#3)
“WOD”
AMRAP in 15 Min of
60 DU’s
100m Sprint w/KB (70/53#)
Then (immediately)
Take 15 Min to find your heavy Power Clean
Or
“BODY”
AMRAP in 12 Min
100m Farmer Carry w/ DB’s (35/25#)
20 DB Box Step-ups (20/16″) (1=1)
Rest 2 Min
AMRAP in 12 Min
20 Wall Balls (20/16#)
20 V-ups (20/16#)
200m Run
8:00am Partner Workout
9:00am Partner Workout
“Partner WOD”
AMRAP in 25 Min of
200m Run (together)
6 Man Makers (35/25#) (split as desired)
12 OH Lunges (both partners) (L+R=1) (45/25#)
18 Alt Box Jumps (24/20″)
Catalyst Warm-up (#3)
“WOD”
Shoulder Press
2, 2, 2, 2, 2 (increasing)
Then
AMRAP in 18 Min of
6 Squat Snatch (115/73#)
12 Push Jerks
18 Box Jumps (24/20″)
36 DU’s (x3 Singles)
Or
“BODY”
Max Wall Balls in 3 Min (20/16#)
Then (immediately)
4 Rounds
20 Box Jumps (24/20″)
20 Alt DB Snatch (35/25#)
20 Lateral DB Hops (1=1) (both DB’s)
200m Run
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts:
“The Chief”
5 Rounds
AMRAP in 3 Min of
3 Power Cleans (135/93#)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
Or
“Zachary Tellier”
10 Burpees
10 Burpees
25 Push-ups
10 Burpees
25 Push-ups
50 Lunges
10 Burpees
25 Push-ups
50 Lunges
100 Ab-Mat Sit-ups
10 Burpees
25 Push-ups
50 Lunges
100 Ab-Mat Sit-ups
150 Air Squats
