2016/12/15

Preparation: For Time: 3 Rounds of 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Pike Push-ups. Then: AMRAP in 6 minutes of Turkish Get-up.

Storm: Part 1-For Time: 15-9-6 Thrusters and Pull-ups. Thrusters at 65#.  Part 2- 3 Rounds of 10 Power Snatch at 65# – 12 Box Jumps at 20″ – 14 Kettlebell Swings (use one weight heavier kettlebell than you have been using for the the 300 swing WODs if you can swing with good form) Part 2 is not a timed WOD. However, take as little rest between movements as possible, and only a little more rest between rounds to recover.

Skill/Chill: 3 rounds of : 10 GHD Sit-ups, 10 Toes to Bar (do these slowly and precisely-if you can’t do T2B substitute slow, precise knees to elbows) 10 Abmat sit-ups and 10 Evil Wheels

Advertisements
1 comment
  1. stellaguinness said:

    warm-up took about four minutes.
    Part one of after workout took 7:35.
    Part two I used 35 pound kettle bell for snatches, and 45 pound kettle bell for swings.
    The G capital HD sit ups went well, and evil wheels, and needs to elbows were difficult as my grip was shot.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: