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

Focus: Ring Dips: 5-4-3-2-1 Ring Dips
Rest 3 minutes
Pull-ups: 7-6-5-4-4

Storm : (A) EMOM for 10 minutes 12 kettlebell hang snatch (6 RH and 6 LH) AHAP. (B) 3 Rounds: 10 105# deadlifts, 10 24″ box jumps. (Not a timed WOD)

Finish: 3 rounds of C2 rower sprints: 500 meter with 10 Knees to Elbows (K2E) between 500 meter sprints. Set the interval rest time on the rower for 1 minutes 30 seconds Perform the K2E during the rest interval.


Preparation: 1 Round of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Jumping Lunges.

Storm: 2 Rounds of:
Max Rep Push-ups
10: Dumbbell Curl to Press
50: Air Squats
25: Sit-ups

Finisher: Assault Bike 1 round of: 30 on / :30 off, 1:00 on / :30 off, 45 on / :25 off, 20 on / :20 off, 2:00 on / :45 off, 1:30 0n / :40 off

1 comment
  1. stellaguinness said:

    Ring dips went very well. I can tell much improvement every time we do them.
    Was able to do about for pull-ups, then dropped off the bar as my left shoulder was hurting, decided to warm up my arms a little more, and try again. Unfortunately, today was not a day for pull-ups.
    Used a 30 pound kettle bell for snatches. Was able to complete each round in about 25, 30 seconds.
    After snatches, thought I would try the pull-ups again because my shoulders were even more warm. Again, no luck.
    Got through second work out pretty well. Use a 20 change box. It was hard to get my fat ass up on that. LOL!
    Sprints on the rower went well. Was not able to do you knees to elbows. I did try though. Today was one of those days where we move the stones, not mountains.


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