All posts by Rebecca Bell
Happy Birthday to Coach Brian!
“WOD”
39 OHS (115/73#)
39 SDHP
39 Toes 2 Bar
39 Deadlifts
Then
1 Mile Run
Or
“BODY”
39 Goblet Squats (53/35#)
39 KB SDHP
39 Toes 2 Bar
39 DB Deadlifts (35/25#)
Then
1 Mile Run
Catalyst Warm-up (#3)
“WOD”
Back Squat
2, 2, 2, 2, 2 (increasing)
Then
50-40-30-20-10
Unbroken DU’s
Unbroken KBS (53/35#)
*25 min time cap
Or
“BODY”
800m Run
20 DB Push Press (53/25#)
20 DB Front Squats
40 Skater Plyos (1=1)
400m Run
30 DB Push Press
30 DB Front Squats
60 Mtn. Climbers
200m Run
40 DB Push Press
40 DB Front Squats
80 Ab-Mat Sit-ups
*35 min time cap
8:00am Partner Workout
9:00am Partner Workout
“Partner WOD”
AMRAP in 25 Min
100m Run w/Med Ball
30 Partner Wall Ball (20/16#)
30 KBS (53/35#) (split)
30 Push-ups (split)
“Chipper Friday”
3 Rounds
400m Run
10 Man Makers (35/25#)
20 Pull-ups
30 Deck Squats (25/15#)
*25 Min Time Cap
Skill Warm-up (#2)
“WOD”
Take 5 Min to find your max unbroken DU’s
Then
AMRAP in 15 Min of
200m Run
15 OHS (95/63#)
10 Burpees
15 Front Rack Lunges
Or
“BODY”
Take 5 Min to find your max unbroken DU’s, or DU skill work.
Then
AMRAP in 15 Min of
200m Run
15 DB Front Squats (35/25#)
15 Burpees
15 DB OH Lunges
