2017/02/28

WOD 1

Preparation: 3 minutes Assault Bike at a moderate pace. 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 holding knee up at waist for count of 2. 10 lunges with each arm. 5 bottom up kettlebell overhead press per arm. (Use very light kettlebell)

Focus: Squat 125# x 5 – 140# x 3 – 155 x max reps
Hang Clean: 85# x 5 – 100# x 3 – 110 x max reps
Rest 3 minutes
Pull-ups: 5-4-3-2-1

Storm : (A.) Row 4 intervals of 500 meters with a 3 minute light recovery row after each 500 meters. Use one interval to set a PR.
10 Minute AMRAP of 5: 85# Power Cleans, 10: Push-ups

Finish: 4 rounds of: 25 AbMat sit-ups

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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2 comments
  1. stellaguinness said:

    Five squats with 155
    Three hang cleans at 1:10
    500 m row, 2:03
    Nine rounds plus one power clean in the 10th

    Like

  2. cnbdolinsekmsncom said:

    Workout took 45 minutes including the warm-up. I used 25lb dumbbells for the curls. Got 11 push-ups in the first round and 10 in the second. Tried to use my phone to read the numbers for the bike but could not figure them out so skiped them.

    Like

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