2017/01/31

WOD 1

Preparation: Two minutes of single under jump rope. Then: (A.) 1 Round: Agile 8. (B.) 3 Rounds: Shoulder Circuit.

Focus: Snatch Grip Deadlift: 140# x 3 – 160# x 3 – 180# x max reps (Get 1 rep, then shoot for at least 3…)
Push Press: 75# x 3 – 90# x 3 – 100# x max reps (Get 1 rep, then shoot for at least 3…)
Rest 3 minutes.
Pull-ups: 6-5-4-4-3

Storm : 12 Rounds: Set the damper on a C2 rower at 5-6. Row 250 meters with a light recovery row for 45 seconds between intervals. The 250 meter rows should be performed at a challenging intensity. Post times for each 250 interval.

Finish: 3 rounds: a. 33 Abmat Sit-ups, b. 5 Evil Wheels, c. 10 Knees to Elbows (K2E) or 5 Toes to Bar (T2B). 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: For Time:
1:30 seconds of Assault Bike max effort sprint.
10 push-ups.
1:30 seconds of Assault Bike max effort sprint.
10 Sit-ups
1:30 seconds of Assault Bike max effort sprint.
10 Dumbbell Thrusters
1:30 seconds of Assault Bike max effort sprint.
10 Dumbbell Curls
1:30 seconds of Assault Bike max effort sprint.
10 Dumbbell Push Press

Finisher: A. 6 rounds of Simple Get-ups (SGU)

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1 comment
  1. stellaguinness said:

    Was able to do five reps at 280 pounds.
    Using 100 pounds for the push press, I was able to do for reps.
    Pull ups were difficult as it cold on my left shoulder, but after I got warmed up to it they went well. I did it a little out of order. Did five, six, four, four, three.
    Sent you a picture of the row, hoping that I was able to get 250 m. Overshot that as I didn’t want to go under. Those were difficult, but what a great exercise.
    Did three rounds of set ups, and even wheels. Try to jump on the bar, but it was too taxing on my grip.

    Like

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