WODs

Thursday, August 9

All Lifters: 5 sets of 3 pause front squats (3 second pause). Rest 2 minutes between sets. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=317 WOD: 12 minute AMRAP of: 20 double unders, 10 ring pushups with feet on med ball. Attention!!! We will be closed Saturday,
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Wednesday, August 8

NO LIFT TODAY Just when you thought the bench marks were over…. “Kelly” Rx: 3 rounds for time of: Rx+: 5 rounds for time of: 400m run 30 box jumps(24″/20″) 30 wallballs(20/14, on a 9′ target) Attention!!! We will be closed Saturday, August 11th due
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Tuesday, August 7

Beginner lifters: Snatch balance practice. Intermediate/advanced lifters: 7 sets of 2 on the minute of snatch balance, as heavy as possible. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=82 WOD: 15-10-5 Hand stand pushup Rx+ (HSPU’s with hands on 45lbs/25lb
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Monday, August 6

Beginner lifters: 15 minutes high hang (hip) snatch practice. Intermediate/advanced lifters: 15 minutes to establish a 2RM high hang snatch. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=63 WOD: 3 Rounds for Time of: 5KB snatches left Rx (24/16) Rx+(32/24), 5KB ov
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“31 Heroes” Raffle Drawing……

The Rules: You can only win one prize. If you have two winning tickets  you can claim the highest one. The next ticket on the list will move up in the case of repeat winners. First place has first choice of the prizes, second has second choice, third has third choice, fourth has fourt
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Saturday, August 4

“31 Heroes” 31 minute AMRAP 8 thrusters (155/105) 6 rope climbs 11 box jumps (30″/24″)
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Franday, August 3

Beginner lifters: 15 minutes snatch balance practice. Intermediate/advanced lifters: In 15 minutes establish a 1rm snatch balance. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80 “Fran” 21-15-9 Thrusters (95/65) Pullups
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Thursday, August 2

Beginner lifters: Practice behind the neck snatch grip push press Intermediate lifters: In 12 minutes establish a 3rm behind the neck snatch grip push press, no failed attempts. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=89 “Annie” 50-40-30-20-10 Do
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Wednesday, August 1

No Lift Today “Nancy” 5 Rounds for time: Run 400m 15 Overhead Squats (95/65)
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