Catalyst Varsity

WOD130330

Today's WOD:

Inchworm - 10 Squats - 10 Mountain Climbers - 10 Arm Circles - 10 Arm Scissors - Bear Crawl 

Skill: Medicine Ball Cleans 

WOD: AMRAP in 12:00

10 Wall Balls

50 Squats 

25 Push-ups 

10 Wall Balls

50 Mountain Climbers 

25 Sit-ups

10 Wall Balls 

50 Lateral Box Jumps 

25 Medball Cleans

10 Wall Balls 

50 Walking Lunges

25 V-ups 

10 Wall Balls

WOD130326

Today's WOD

Warm-up: 3x

3 Wall Walks - 10 Squats - 10 Jumping Jacks - Army Crawl - 15 Mountain Climbers - 15 line hops - 15 lunges

Skill: Handstand Push-ups 

WOD: AMRAP in 10:00

5 Handstand Push-ups

10 Box Jumps

20 Overhead Walking Lunges 

WOD130323

Today's WOD

Warm-up: 3x 

10 Mountain Climbers - 10 Squats - Bear Crawl - Army Crawk - Shuttle Run - Walking Lunge 

Skill: Deadlifts

WOD: Every Minute on the Minute for 15:00

on the first minute: 1 KB Swing, 1 Burpee over the KB

on the second minute: 2 KB Swings, 2 Burpees over the KB 

Continue until you cannot complete the reps within one minute then switch to sit-ups 

WOD130321

Today's WOD

Warm-up: 3x 

10 Mountain Climbers - 10 Lunges - Bear Crawl - Crab Walk - Inchworm - 10 Jumping Jacks - 10 Squats

Skill: Power Cleans

WOD: AMRAP in 12:00 

75 Wall Ball Shots

45 Double Unders

15 Pull-ups

15 Hand-release Push-ups 

WOD130319

Today's WOD

Warm-up: 3x 

Bear Crawl - Side Shuffle - Back Pedal - 5 Push-ups - Crossover - Gallop - Sprint 

Skill: Toes to Bar

WOD: AMRAP in 8:00

6 Front Squats

9 Knees to Elbows

18 Double Unders

 

WOD130316

Today's WOD

Warm-up: 3x

10 Jumping Jacks - 10 Mountain Climbers - 5 Push-ups - Alligator Crawl - High Knee Skip - Back Pedal 

Skill: Pull-ups

WOD: Tabata

Tabata Squats

Rest 1:00

Tabata Pull-ups

Rest 1:00

Tabata Wall Balls 

WOD130314

Today's WOD 

Warm-up: 3x

10 Mountain Climbers - 5 Push-ups - 5 Squats - 10 Sit-ups - Bear Crawl - Long Jump

Skill: Push Press

WOD: AMRAP in 10:00

5 Push PRess

10 Deadlifts

15 Box Jumps 

WOD130313

Today's WOD

Warm-up: 3x

10 Walking Lunges - Bear Crawl - 5 Pull-ups - Basic Dot Drill x 10 - Broad Jump - 5 Super Slow Squats

WOD: 10:00 AMRAP

5 Deadlifts

100m Sprint 

WOD130312

Today's WOD

Warm-up: 3x

5 Sit-ups - 5 Push-ups - Forward Rolls - High Knee Skip - Side shuffle -5 Squats - 10 Jumping Jacks 

Skill: Tumbling

WOD: 3 Rounds of 3:00 for max reps of Mountain Climbers

7 Push Press 

9 Sit-ups

15 Squats

Max Effort Mountain Climbers

Rest 1:00 Between Rounds 

WOD130309

Today's WOD:

Warm-up: 3x

10 Hollow Rocks - 10 Push-ups - 10 Squats - Bear Crawl - 5 Burpees - 20 Jumping Jacks - Shuttle Run 

Skill: Overhead Squats

WOD: 3 Rounds of 

1:00 Sprints

1:00 Kettlebell Swings

1:00 Wall Balls 

Rest 1:00 between Rounds