2017/02/14

WOD 1

Preparation: Two minutes of single under jump rope. Then: (A.) 1 Round: Agile 8. (B.) 3 rounds of 10 banded over and backs (like a PVC pass through, but using a band instead), 10 banded face pulls (attach band to squat rack and pull band toward face with each hand pulling as far back as each ear) . 2 rounds of: 2 bottoms up kettlebell overhead hold while walking in place. 10 steps with each arm. 5 bottom up kettlebell overhead press per arm. (Use very light kettlebell)

Focus: Ring Dips: 5-4-4-3-2

Storm : 3 Rounds, 30 minute time cap. Time each round. Rest 3 minutes between rounds.
1. Row 250 meters then 10 53# KBS, 10 Burpees, then row 250 meters.
2. Row 250 meters then 10 53# KBS, 10 Burpees, 10 53# KBS, 10 Burpees then row 250 meters.
3. Row 250 meters then 10 53# KBS, 10 Burpees, 10 53# KBS, 10 53# KBS, 10 Burpees, 10 53# KBS, 10 Burpees, then row 250 meters.

Finish: 3 rounds of: Single arm half plank (30 second RH 30 second LH), 15 evil wheels, 25 Abmat sit-ups. Minimal rest between movements. Rest as needed between rounds

WOD 2

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

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1 comment
  1. stellaguinness said:

    Used 53 pound kettle bell for work out. Finished round one in 3:57 , finished round two in 12:42 , and completed in 26:07.
    Dips went well.
    Core work also went well.

    Like

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