2017/01/02

WOD 1

Preparation: For Time: 3 Rounds of 10 Lunges, 10 Squats, 10 Pike position push-ups, 15 Jumping Jacks, and 1 (per leg) 30 second Samson Stretch

Storm: With dumbbells (AHAP) perform 6 rounds for time of:
6: Hang Clean
6: Front Squat
6: Push Press
6: Bent Over Row
6: Stiff-leg Deadlift

Finisher: Assault Bike 4 rounds of: Max Effort 1 minute on, 1 minute of evil wheels, sit-ups, and hollow rocks between sprints.

WOD 2

Preparation: 3 Rounds of 10 Lunges, 10 Squats, 10 Push-ups, 15 Jumping Jacks, and 1 (per leg) 30 second Samson Stretch

Storm: 5 Rounds of 2 minute Assault bike max effort-10 air squats-10 dumbbell swings-10 mountain climbers

Skill/Chill: 2Rounds of max time hold leg lifts and 1 minute plank holds

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1 comment
  1. stellaguinness said:

    Completed warm-up in six minutes 22 seconds.
    Used 30 pound dumbbell for work out and completed in 15 minutes.
    Bike sprints, hollow rocks, sit ups, and evil wheels went well. The bike was the hardest of all of those movements.

    Like

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