2017/03/01

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: Ring Dip: 6-5-4-3-2
In 7 minutes find your 1 RM Bench Press

Storm : (A.) Row 3 intervals of 750 meters with a 3 minute light recovery row after each 750 meters.
B. Kettlebell 200 Complex For Time: (15 Minute Time Cap)
10: 15-18# Turkish Get-Ups (5 RH, 5 LH)
100: 44# Kettlebell Swings
20: 44# Kettlebell Hang Cleans (10 RH, 10 LH)
20: 26-35# Kettlebell Hang Clean and Jerk (10 RH, 10 LH)
20: 35-44# Kettlebell Hang Snatch
10: 62# Kettlebell Swings
20: 35-44# Double Kettlebell Hang Cleans

Finish: 2 rounds of: 25 Hollow Rocks. Then 2 rounds of  1 minute single arm half planks. Alternate arms with no break. Minimal rest 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: 3 Rounds of Assault Bike Sprints for 2 minutes 30 seconds, followed by 60 seconds of rest.

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