Preparation: 3 minutes Assault Bike moderate tempo 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) (C.) Take no more than 7 minutes to do the following: 10 single KBS with RH then LH. 5 single kettlebell hang cleans with RH then LH. 3 single kettlebell hang clean and jerk with RH and then LH. 10 double KBS, 5 double kettlebell hang cleans, 5 double kettlebell clean and jerk.
Focus: Ring Dips: 5-4-4-3-2
Rest 3 minutes.
Storm : (A.) With a 20 minute time cap perform the following kettlebell complex:
60 hang snatch (30 RH- 30 LH) 35-44 pounds
30 double kettlebell hang cleans at 26-35 pounds
30 kettlebell swings at 44 pounds
10 kettlebell swing at 53 pounds
(B.) 5 rounds of 1 minute C2 rower sprints. Set the rest period between rounds to 1 minute and do 10 frog jumps during the rest period.
Finish: 4 Rounds of: 25 weighted AbMat sit-ups
Preparation: 1 Round of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps.
Storm: 21-15-9 (This is not a timed WOD. Go as heavy as possible on the dumbbells. Make sure the push-ups are full range of motion with a hand release at the bottom.)
Dumbbell Hang Clean
Hand Release Push-ups
Finisher: A. 3 Rounds of Assault Bike Sprints for 2 minutes, followed by 60 seconds of rest. B. 6 rounds of Simple Get-ups (SGU)