WODs

Monday, October 8

Lift: Back Squat, 5 sets of 3. WOD: 4 Rounds for time of: 20 russian kettlebell swings (24/16) Rx+(32/24), 10 Barbell front rack lunges (95/65) Rx+(135/95), 20 pushups.
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Saturday, October 6

NO LIFT TODAY WOD: 10 rounds for time: 5 pushups, 5 knees to elbows, 5 horizontal ring rows (feet on med ball).
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Friday, October 5

Lift: 3 sets of 5 Front Squats. WOD: Row 1K, 800m run, 50 KB swings (24/16), 800m run.
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Thursday, October 4

NO LIFT TODAY WOD: 50-40-30-20-10: Double unders, Squats Rx+(45/35 barbell front squats)
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Wednesday, October 3

Lift: 7 sets of 1 Hang Clean. 60 seconds of rest between sets. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=68 WOD: AMRAP 15 minutes: 5 hang power cleans (135/95) Rx+(185/130), 20 PVC abmat situps, 200m run.
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Tuesday, October 2

Lift: 7 sets of 1 push press+1 jerk. http://www.catalystathletics.com/exercises/exercise.php?exerciseID=87 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=60 WOD: 5 rounds for time: 5 deadlifts (275/185) Rx+(315/220), 10 burpees Rx+(20 burpees).
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Monday, October 1

Lift: Back Squat, 5 sets of 5. 2 minutes of rest between sets. http://www.catalystathletics.com/exercises WOD: 3 rounds for time: 10 pullups Rx+(chest to bar), 15 box jumps (24″/20″) Rx+(30/24″), 20 lateral medicine ball tosses (20/14).
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Saturday, September 29

NO LIFT TODAY WOD: 4 Rounds for time: 500m row, 25 pushups Rx+(deficit pushups, hands on 45/25 pound plates)
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Friday, September 28

Lift: Back Squat, 5 sets of 5. Two minutes rest between sets. WOD: 4 Individually timed rounds of 100m shuttle sprints (10m intervals). Rest 5 minutes after last sprint then, work up to a 1RM weighted pullup (if you can not do weighted pullups work on doing a strict, kipping, or any o
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