2017/01/06

WOD 1

Preparation: 2 Rounds of 10 Arm Scissors, 10 Reverse Lunges, 10 Squats, 15 Jumping Jacks, 3 Box Jumps, and 5 Pike Push-ups.

Storm : 21-15-9 (AHAP) This is not timed WOD. Go as heavy as possible on the thrusters and make every box jump an explosive jump.
Dumbbell Thruster
Box Jump

Finish: 3 Rounds of 1 minute Assault Bike sprints and 1 minute of a. Hollow Rock, b. Evil Wheels, c. Side Plank (30 seconds left, 30 seconds right). Minimal rest between sprints and core work.

WOD 2

Preparation: 1 Round of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Lunges.

Storm: 21-15-9 (This is not a timed WOD. Go as heavy as possible on the dumbbells. Make sure the push-ups are full range of motion with a hand release at the bottom.)
Dumbbell Hang Clean
Hand Release Push-ups

Finisher: A. 4 Rounds of Assault Bike Sprints for 60 seconds, followed by 60 seconds of rest. B. 4 rounds of Simple Get-ups (SGU) To perform a SGU start from an athletic standing position (toes forward) move to the floor, lie face down, move back up to athletic position. Switch every other round from face down to your back.

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2 comments
  1. stellaguinness said:

    Used 30 pound dumbbells for work out.
    Completed the first round, and then had a bad cramp in my left calf. Unfortunately, I had to stop after that.
    Was able to do with the core workout as well as the bike sprints.

    Like

  2. Cody said:

    I got through the warm-up as well as 15 and then 21 of the workout. Unable to get through round 3 and the rest of the workout because ran out of time before other obligations.

    Like

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