2017/02/07

WOD 1

Preparation: Two minutes moderate effort on C2 rower. Then: (A.) 1 Round: Agile 8. (B.) 3 Rounds: Shoulder Circuit.

Focus: Snatch Grip Deadlift: 80# x 5 – 100# x 5 – 120# x 5
Push Press: 45# x 5 – 55# x 5 – 70# x 5
Rest 3 minutes.

Storm : For Time: 
1000 meter row- 10 65# Thrusters, 10 Pull-ups, 10 Push-ups
800 meter row- 8 65# Thrusters, 8 Pull-ups, 8 Push-ups
600 meter row- 6 65# Thrusters, 6 Pull-ups, 6 Push-ups
400 meter row- 4 65# Thrusters, 4 Pull-ups, 4 Push-ups
200 meter row- 2 65# Thrusters, 2 Pull-ups, 2 Push-ups

Finish: 3 Minute AMRAP 5 Evil Wheels, 5 burpees 180 degree jumps, and 5 Abmat sit-ups

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:

    Snatch grip dead lift, and push press went well.

    Got through workout number one in 24:41.
    Workout number two, three rounds.

    Like

  2. cnbdolinsekmsncom said:

    Did the warmup in 5 min. Used a 25lb dumbbell. The leg lifts were the hardes. I probably lifted them at least 4 or 5 times each round. Ouch! First time with the plank went more smoothly than the second. I think with the second plank, I had to start over at least 3 or 4 times. 😦 First round of sit-ups I got 14, and the last round I think 12. Altogether, the workout took about 35 to 40 minutes.

    Like

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