2017/01/23

WOD 1

Preparation: Two minutes moderate effort on rower or Assault Bike. Then: (A.) 1 Round: Agile 8. (B.) 3 Rounds: Shoulder Circuit.

Focus: Snatch Grip Deadlift: 130#x5 – 150#x5 – 170#x max reps
Push Press: 70#x5 – 80#x5 – 95#x max reps
Rest 3 minutes.
Pull-ups: 5-5-4-3-2

Storm : 300 Kettlebell Swing Pull-up Complex for time: Perform three rounds as follows 10: Kettlebell Swings (KBS), 1: Pull-up, 15: KBS, 2: Pull-up, 25: KBS, 3: Pull-up, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken.

Finish: 3 one minute rounds: a. Abmat Sit-ups, b. Evil Wheels, c. GHD sit-ups. Minimal rest between movements, rest as needed between rounds.

WOD 2

Preparation: 1 Round of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps.

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. 3 Rounds of Assault Bike Sprints for 2 minutes, followed by 60 seconds of rest. B. 6 rounds of Simple Get-ups (SGU)

Advertisements
1 comment
  1. stellaguinness said:

    Completed five representatives snatch grip dead lift at 170.
    Completed six push press at 95 pounds.
    Used 35 pound kettle bell for work out, and completed in 19:50.

    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: