Catalyst Varsity

WOD130511

Today's WOD:

Warm-up: 3x

5 Squats - Forward Roll - Bear Crawl - Angry Gorilla Walk - Forward Roll - High Knee Skip - Side Shuffle 

Skill: Pull-ups

WOD: 3 3:00 AMRAP, 2:00 Rest between each round

3 Wall Walks

6 Burpees

9 Double Unders

WOD 130509

Skill: Skin the cat

WOD:  In teams of 2:

200m run

3 rounds
10 knees-to-elbows
15 sumo deadlift high pulls
30 squats

200m run

 

WOD130504

Today's WOD:

Warm-up: 3x 

10 Mountain Climbers - 10 Lunge Steps - 10 Squats - Bear Crawl - High Knee Skip - Sprint - Long Jump 

Skill: Toes to Bar

WOD: AMRAP in 10:00 of 

12-9-6 of 

Deadlifts

Handstand Push-ups 

 

WOD130502

Today's WOD:

Warm-up: 3x

Bear Crawl - Run - 10 Squats + 3 second pause at bottom- 10 Push-ups 3 second pause at top - 10 Hollow Rocks - Duck Walk - Forward Roll - 

Skill: Tire Flips 

WOD: AMRAP in 10:00 

100m Run

10 Tire Jumps

30 Squats

 

WOD130430

Today's WOD:

Warm-up: 3x

Bear Crawl - Forward Roll - 10 Squats - CrabWalk - Backward Roll - 10 Push-ups - 3 Wall Walks - Shuttle Run 

Skill: Handstand Push-ups 

WOD: 2 Rounds of AMRAP in 5:00, Rest 1:00 between each round

3 Medicine Ball Cleans 

6 Pistol Squats

9 Burpees

WOD130427

Today's WOD

Warm-up: 3x

10 Squats - Bear Crawl - Forward Roll - 10 Push-ups - Crab Walk - 20 Jumping Jacks - Army Crawl

Skill: Push Press

WOD: AMRAP in 12:00

20 Double Unders

15 Sit-ups 

12 Box Jumps 

9 KB Swings

WOD130425

Today's WOD:

Warm-up: 3x 

20 Jumping Jacks - Sprint - Forward Rolls - 10 Push-ups - Duck Walk - 3 Wall Walks

Skill: Ring Dips

WOD: 4 x 2:00 Rounds 

7 Hang Squat Cleans

12 Push-ups 

As many Air Squats as possible in the remaining 2 minutes

*Rest 1:00 between Rounds

WOD130423

Today's WOD

Warm-up: 3x

10 Squats - Box Jump Snake - Forward Roll - Agility Ladder - Back Pedal  - Bear Crawl - 10 Push-ups 

Skill: Hang Squat Cleans 

WOD: Stations - 3 Rounds of 1:00 per exercise for max reps 

1:00 Wall Balls

1:00 Knees to Elbows

1:00 Burpees

1:00 Shuttle Runs

*Rest 1:00 between rounds

WOD130418

Today's WOD

Warm-up: 3x

10 Push-ups - Bear Crawl - Army Crawl - Forward Roll - 10 Arm Haulers - 20 Deadbugs - Sprint 

Skill: Overhead Squats 

WOD: AMRAP in 12:00 

5 Ring Dips

7 Body Weight Rows 

9 Deadlifts 

WOD130416

Today's WOD: 

Warm-up: 3x 

Bear Crawl - 5 Push-ups - Crab Walk - 5 Hollow Rocks - 10 Squats - 20 Mountain Climbers - 10 Line Hops

Skill: Max Box Jump

WOD: AMRAP in 10:00

30 Sit-ups

5 Thrusters

25 Sit-ups 

4 Thrusters

20 Sit-ups

3 Thrusters

15 Sit-ups

2 Thruster

10 Sit-ups 

1 Thruster