2017/02/11

Preparation: (A.) 1 round Agile 8. (B.) Arm Circuit (C.)
1 round: 3 Box Jumps, 6 Push-ups, 9 Jumping Jacks, 12 Air Squats

Storm:For Time:
45 Second Assault Bike Sprint
21: Dumbbell Thrusters
21: Dumbbell Curls
45 Second Assault Bike Sprint
15 Dumbbell Thrusters
15 Dumbbell Rows
45 Second Assault Bike Sprint
9 Dumbbell Thrusters
9 Dumbbell Curls
45 Second Assault Bike Sprint
6 Dumbbell Thrusters
6 Dumbbell Curls

Finish  4 rounds of 25 sit-ups, 25 flutter kicks.

Skill: 5 Rounds: Max time handstand holds.

WOD 2

Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps

Storm: For Time: 5 Rounds For Time:
5: Dumbbell Snatch
5: Dumbbell Lunge
5: Dumbbell Thruster
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finisher: A. 3 Rounds of Assault Bike Sprints for 2 minutes 30 seconds, followed by 60 seconds of rest.

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1 comment
  1. stellaguinness said:

    Used 30 pound dumbbell for thrusters, and started out with a 30 pound dumbbell for curls, but noticed I was blowing my back too much, so drop it down to 25 pound dumbbell for the curl. Completed work out in 23:26.
    Core work went well.

    Like

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