2017/02/02

WOD 1

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

Focus: Ring Dips: Max Reps. Then, if the gym has a regular dip station do 3 rounds of 5 reps at the station.(You may be able to use the GHD for a dip station.) If there is not a dip station perform 5 rounds of 2 ring dips.
Rest 3 minutes
Pull-ups: 6-6-5-4-3

Storm : (A) EMOM for 10 minutes 13 kettlebell swings with a 44# kettlebell. (B) Set the damper on a C2 rower at 3-4. Row four 750 meter intervals with light row of 2 minutes between intervals. (The 750 meter row and the 2 minute light row interval WOD can be set up on the C2 monitor and tracked via headphones using your iPhone connected to the monitor through the ErgData app.)  Time Cap of 21 minutes

Finish: 2 rounds: (A.) Max time wall walk-up handstand holds (B.) 50 Abmat 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: 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 six dips from of the rings.
    Did three rounds of five deaths from the rings as there was no other apparatus to use.
    Used a 45 pound kettle bell for the swings. Finished with about 30 seconds to spare in each round.
    Completed the four rounds of rowing.

    Like

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