All posts by Rebecca Bell
Happy Birthday to Jason!
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts:
“Double DT”
10 Rounds
12 Deadlifts (155/103#)
9 Hang Power Cleans
6 Push Jerks
*20 Min Time Cap
Or
“Briski”
800m Run
100 Wall Balls (20/16#)
100 KBS (53/35#)
100 Air Squats
800m Run
*35 Min Time Cap
Catalyst Warm-up (#3)
“WOD”
AMRAP in 18 Min of
12 Toes 2 Bar
12 Alt Pistols
24 Box Jumps (24/20″)
Then
Take 12 Min to find your heavy Clean and Jerk
Or
“BODY”
3 Rounds
400m Run
25 DB Hang Clean and Jerks (35/25#)
20 Box Jumps (24/20″)
15 Toes 2 Bar
Then
100 Ab-Mat Sit-ups
“WOD”
1 Rep Max Thruster (from the rack)
Then
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
HSPU
Power Snatch (115/73#)
DU’s (x5)
*20 Min Time Cap
Or
“BODY”
AMRAP in 15 Min of
10 Renegade Rows (35/25#)
15 DB Thrusters (35/25#)
20 Skater Plyos (L+R=1)
Then (immediately)
3 Rounds
200m Run
20 V-ups (20/16#)
20 Wall-Balls (20/16#)
Happy Birthday to my husband Chad! I ❤️ U!
8:00am Partner Workout
9:00am Partner Workout
“GS24”
4 Rounds
P1: 800m Run
P2: 50 Wall Balls (20/16#)
50 Alt Burpees
50 Pull-ups (Split as Desired)
*Switch each round from P1 to P2
“Chipper Friday”
3,200m Run
100 Power Cleans (135/93#)
100 KBS (53/35#)
*Partition runs and workload as desired
