2017/02/16

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: Snatch Grip Deadlift 155# x 5 – 165#  x 5 – 175 x max reps
Push Press: 85# x 5 – 90# x 5 – 95# x max reps

Storm : AMRAP in 15 minutes:
5: Box Jumps on 24″ Box
10: Ball Slams with a 25-35# Ball
15: Medicine Ball Hang Squat Clean with 15-20# Medicine Ball

Finish: 3 rounds of: Single arm half plank (30 second RH 30 second LH), 2 Turkish Get-ups per arm. 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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