2017/02/01

WOD 1

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

Focus:Take no more than 7 minutes to build to a 1 Rep Max Overhead Squat Rest 3 minutes.
Pull-ups: 6-5-5-4-3

Storm : (A) EMOM for 10 minutes 13 kettlebell swings with at least a 44# kettlebell. (B) Set the damper on a C2 rower at 5-6. Row a 21 minute set of increasing intensity:Row the first six minutes @ 20 Strokes per minute (spm). Then row five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30.

Finish: 3 rounds: (A.) 33 GHD Sit-ups, (B.) 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:

    Got 85 pounds for overhead squat
    Pull ups went well today.
    Rowing was great! Really enjoyed this work out.
    Core work went well.

    Like

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