2017/01/30

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: 125# x 3 – 140# x 3 – 155# x – max reps (Get 1 rep, then shoot for 3…)
Hang Clean: 85# x 3 – 100# x 3 – 110# x max reps (Get 1 rep, then shoot for 3…)
Rest 3 minutes.
Pull-ups: 6-5-4-3-3

Storm : For Time: 300 Kettlebell Swings (KBS) and Push Press Complex. Perform three rounds as follows 10: Kettlebell Swings (KBS), 1: Push Press, 15: KBS, 2: Push Press, 25: KBS, 3: Push Press, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken. Push Press weight is 85 pounds

Finish: 3 Rounds of 10 toes to bars, 10 evil wheels, 10 Hollow Rocks

WOD 2

Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 3 Vertical Jumps.

Storm: AMRAP in 10 minutes of 10 Push-ups,  10 Dumbbell Bent-over Row (AHAP), 10 Jumping Squats.

Finisher: 6 Rounds of Max Effort Assault Bike Sprints for 30 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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2 comments
  1. stellaguinness said:

    Was able to do nine squats with 150 pounds.
    Was able to do five power cleans at 1:10.
    Pull ups felt good. A little tight on my shoulders, but after warming up, it was pretty good.
    Used a 35 pound kettle bell, and 85 pounds on the bar. Finished in 19:40.
    Got through one round of evil wheels and hollow rocks.

    Like

  2. cnbdolinsekmsncom said:

    I started the workout tonight at around 7:50 and completed it in its entirety at about 8:30. The warm-up took 5 minutes. I got three rounds of the storm done in 10 minutes. The 6 rounds of fast pedaling was not too bad. My first leg-lift I was able to hold for about 45 seconds. The second round was very mtouch and go. Got two planks done in the first round and about three in the second, lots of going up and down in the second round. Got 12 sit-ups done in the first round and 11 in the second. Worn out.

    Like

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