2017/02/04

WOD 1

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

Storm : 10 Rounds: ( This is not a timed WOD. Dumbbells AHAP and switch out as needed to keep this session AHAP):
4: Dumbbell curl to Overhead Press
10: Bent-over Row
Max Rep: Close Grip Push-up
3: Front Rack Squats

Finisher: 3 Rounds of 5 Evil Wheels, 10 Hollow Rocks, 15 Leg Flutter Kicks. Very minimal rest between movements. Rest 1 minute 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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2 comments
  1. cnbdolinsekmsncom said:

    Got the workout done in 36 minutes. the warm-up took about 2 minutes. First 3 rounds on the bike were rough. Had to stop and start a few times. The last round ironically seemed to be the easiest. Of course, by that point, I think I was moving a little slower. Hard workouts make plodders of us all, at least for a minute. 🙂

    Like

  2. stellaguinness said:

    Used 30 pounds for pearl to overhead, 35 pounds for bent over row, and 40 pounds for front squat.
    Close grip push-ups: 13, 11, 12, 10, eight, 11 10, 11, 10, eight
    Core work went well.

    Like

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