WODs

Friday, September 7

Lift: 15 Minutes to establish a 1RM Snatch. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=58 WOD: 3 Rounds for Time: 500m Row, 10 deadlifts Rx(185/135) Rx+(225/155)
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Thursday, September 6

No Lift Today WOD: Amrap 3 minutes-400m run, max pullups. Rest 2 minutes, Amrap 3 minutes- 400m run, max situps. Rest 2 minutes, Amrap 3 minutes- 400m run, max pushups.
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Wednesday, September 5

Lift: 12 minutes to establish a 1RM Overhead Squat. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=79 WOD: 3 rounds for time: 100m double KB overhead carry, 20 KB lunges in rack position, 10 double KB russian swings.
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Tuesday, September 4

Lift: 15 minutes to practice or establish a 1RM hang snatch. WOD: 12 Minute AMRAP-30 double unders, 5 burpees (add 5 burpees to every round i.e. round 1 5 burpees, round 2 10 burpees, round 3 15 burpees….)
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Saturday, September 1

NO LIFT TODAY Row 1000m, then complete 10 rounds of: 5 ring dips, 10 pushups, 15 squats. Then run  1000m.
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Friday, August 31

Lift: 20 minutes to practice or establish a 1RM Snatch. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=58 WOD: 50-30-20: Wall balls (20/14, on a 9′ target), pullups, double unders.
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Thursday, August 30

Lift: 12 minutes to practice or establish a 1RM Snatch Drop. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=81 (This video is of a pressing snatch balance, the snatch drop is done by quickly driving yourself under the bar instead of slowly pressing yourself under i
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Wednesday, August 29

NO LIFT TODAY WOD: 3 Rounds for time: 200m farmers carry Rx(24/16) Rx+(32/24), 10 double KB push press Rx(24/16) Rx+(32/24), 10 PVC abmat situps.
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Tuesday, August 28

Lift: Pause Snatch Pull (3 second pause below the knee) 3 sets of 5, rest 2 minutes between sets. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=315 WOD: 5 minute AMRAP KB snatches (24/16), REST 3 minutes, 5 minute row for distance. Score will be the number of KB s
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