The WOD - TUES, 15MAY12

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed by:

SKILLS:

Double Unders 2x1 minute intervals

Wall Walks, 5reps

Followed by:


WOD:

For Time:
Advanced
• Row 40 Cal
  
• Ring Push ups, 35 reps
  
• MedBall Cleans, 30 reps
  
• Run,500M
  
• Pull ups, 30 reps
  
• Slosh pipe OHS, 35 reps
  
• Row 40 Cal
  
  
  
  
  Rx
  
• Row 30 Cal
  
• Ring Push ups, 25 reps
  
• MedBall Cleans, 20 reps
  
• Run,500M
  
• Pull ups, 20 reps
  
• Slosh pipe OHS, 25 reps
  
• Row 30 Cal
  
  Intermediate
  
• Row 25 Cal
  
• Ring Push ups, 20 reps
  
• MedBall Cleans, 15 reps
  
• Run,400M
  
• Pull ups, 15 reps
  
• Slosh pipe OHS, 20 reps
  
• Row 25 Cal
  
  
  
  
  Novice
  
• Row 20 Cal
  
• Ring Push ups, 15 reps
  
• MedBall Cleans, 10 reps
  
• Run,200M
  
• Pull ups, 10 reps
  
• Slosh pipe OHS, 15 reps
  
• Row 20 Cal
  
  

Post load/time or rounds to comments.