2017/01/24

WOD 1

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

Focus: Squat: 115#x3 – 130#x3 – 150#x max reps
Hang Clean: 80#x3 – 90#x3 – 105#x max reps
Rest 3 minutes.
Pull-ups: 6-5-4-3-2

Storm : AMRAP in 12 minutes of: 4 Hang Cleans at 75#, 5 pull-ups, and 10 abmat sit-ups

Finish: 3 Rounds of 500 meter rows: Pick one round to be a max effort row for a PR time. Use one round to increase endurance by maintaining as steady 80-90% effort. Use another round to either warm-up or cool down.

WOD 2

Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps.

Storm: AMRAP in 10 minutes of 10 Dumbbell Overhead Press,  10 Dumbbell Bent-over Row, 10 Front Rack Squats.  All movements AHAP.

Finisher: 6 Rounds of Assault Bike Sprints for 45 seconds, followed by 30 seconds of light, recovery pedaling.

Skill/Chill: 2 Rounds of 1 minute each. A. Leg Lifts.  B. Planks.  C. Sit-ups.  Minimal rest between movements.

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1 comment
  1. stellaguinness said:

    Completed seven squats with 150 pounds.
    Completed for hang cleans at 1:05
    Completed seven rounds plus hang cleans and pull ups in the eighth.

    Like

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