2017/03/06

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 for 10 steps 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 70# x 5 – 85# x 5 – 100# x 5
Hang Clean: 55# x 5 – 60# x 5 – 75# x 5

Storm : CrossFit Open 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of: 50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
M 50-lb. dumbbells F 35-lb. dumbbells

Finish: 5 rounds of: 10 Evil Wheels. 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 Lunges.

Storm: 6 Rounds For Time:
5: Dumbbell  Hang Clean
5: Dumbbell Lunge
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finisher:  5 Rounds of 15 sit-ups and 1 minute planks.

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