2017/03/08

WOD 1

Preparation: (A.) 1 round Agile 8. (B.) 1 round: 4 Turkish Get-ups (2 RH, 2 LH), 6 Push-ups, 9 Jumping Jacks, 12 Air Squats

Storm: 20 Minute AMRAP Of:
10 Dumbbell Snatch (5 RH, 5 LH, AHAP)
10 Plyometric Push-up
10 Jumping Lunge (Alternating Legs)

Finish  3 Rounds of Assault Bike Sprints for 2 minutes 30 seconds, followed by 60 seconds of rest between sprints.

WOD 2

Preparation: 1 Round of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps

Storm: For Time:
1 minute Assault Bike Sprint
21 Dumbbell Thrusters
45 Second Assault Bike Sprint
18 Dumbbell Thrusters
30 Second Assault Bike Sprint
15 Dumbbell Thrusters
15 Second Dumbbell Thrusters
1 minute Assault Bike Sprint
12 Dumbbell Thrusters
45 Second Assault Bike Sprint
9 Dumbbell Thrusters

Finisher: 5 Rounds of 10 sit-ups.

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1 comment
  1. stellaguinness said:

    Used 15 pound dumbbell for Turkish get ups.
    Use 35 pound dumbbell for single arm snatch because 40 put too much strain on my left arm. Completed seven rounds, and the all the snatches in the eighth.

    Like

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