All posts by Rebecca Bell
8:00am Partner Workout
9:00am Partner Workout
“Partner WOD”
AMRAP in 25 Min of
20 Back Squats (135/93#) (Split as Desired)
20 Pull-ups (Split as Desired)
20 Box Jumps (24/20″) (Split as Desired)
200m Run (together)
*1 partner working, 1 partner holding plate OH (45/25#)
“Chipper Friday”
AMRAP in 30 Min of
3 Power Cleans (185/123#)
7 KBS (70/53#)
10 KB Clean and Jerks
*EMOM Stop and complete 3 Wall-Balls (20/16#)
Catalyst Warm-up (#3)
“WOD”
Max 800m Run (Post Time)
Rest 5 Min
Then
AMRAP in 20 Min of
3 Manmakers (35/25#)
6 OH Lunges (95/63#)
9 Bar MU’s
Or
“BODY”
Max 800m Run (Post Time)
Rest 5 Min
Then
AMRAP in 20 Min of
3 Manmakers (35/25#)
6 DB OH Lunges
9 DB Hang Squat Cleans
200m Run
Happy Birthday to Chloe!
Yoga is cancelled until further notice
“Benchmark Wednesday ”
Choose one of the following Benchmark Workouts:
“Tyrant 22”
AMRAP in 22 Min of
22 Deadlifts (275/183#)
22 Wall-Balls (20/16#)
22 Toes 2 Bar
22 Hand-Release Push-Ups
Or
“Lem”
Buy-In:
52 Air Squats
Then
4 Rounds
400m Run
15 Push-ups
23 Ab-Mat Sit-ups
7 Pull-ups
Then
Cash-Out:
52 Air Squats
“WOD”
Front Squat
5×5 (same weight)
Then
EMOM for 16 Min
3 Burpees
6 Power Snatch (95/63#)
Or
“BODY”
AMRAP in 30 Min of
15 Burpees
20 Alt DB Snatch (35/25#)
25 Deck Squats (25/15#)
30 Box Jumps (24/20″)
