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WOD Blog

Daily Workouts.

WOD February 01/17

1/30/2017

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WARM UP:
Catalyst warm-up before class
2 Steady Rounds:
15 Push-Ups
10 Burpees
15 Box Jumps
2 min/side of Ankle Mobility Stretch- Banded
2 min/side of Hip Flexor stretch with band

STRENGTH/SKILL:
Accumulate 40 Reps of Touch and Go Power Cleans @75% of your 1RM
This is “For Time” AND “Fewest Sets Possible”.

CONDITIONING:
Rx
AMRAP 20min:
7 Hang Power Cleans (135/95lbs)
14 AbMat Situps
28 Wall Balls (20/14lbs)

Scaled
AMRAP 20min:
7 Hang Power Cleans any weight
14 AbMat Situps
28 Wall Balls any weight


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WOD November 9

11/9/2016

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EMOTM For 30 Min:
5 Pull-ups
10 Push-ups
​15 Squats
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WOD November 8

11/8/2016

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20 Min AMRAP 
10 O/H Walking Lunges
135/95LBS
8 Burpees
10 Bulgarian Split Squats
135/95LBS
8 CTB Pull-ups
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Otter Point Athletics
3312 Otter Point Rd
Sooke, BC Cross Training Gym

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