2017/03/09

WOD 1

Preparation: 2 Minutes Single Unders Then: (A) 1 Round: Agile 8. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 2 rounds 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: Snatch Grip Deadlift 85# x 5 – 105# x 5 – 125# x 5
Push Press: 45# x 5 – 60# x 5 – 70# x 5

Storm :
(A) EMOM for 8 Minutes:
Row 12 Calories

(B.) EMOM for 8 Minutes: Double Kettlebell Complex (26-35# Kettlebells)
Alternate Even and Odd Minutes with:
(Odd minutes)
5 Kettlebell Swings
5 Kettlebell Cleans
5 Kettlebell Thrusters
(Even Minutes)
5 Lunges Alternating Legs (Front Rack)
5 Lunges Alternating Legs (Kettlebells at your side)
5 Kettlebell Push-ups (Lower chest to the top of the kettlebell handles)

(C.) EMOM for 8 Minutes:
Row 12 Calories

Finish: (A.) 5 rounds of: 10 Evil Wheels.

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 warm-up. I am noticing that I am getting much stronger in my left arm. Was able to do lunges unbroken.
    Used 26 pound kettle bell for storm. Did each minute unbroken. That was hard!
    Was able to roll with 10 seconds left in each round. Again, that was difficult, but I definitely see improvement. I was only able to do 10 cal a minute before.
    Did not get to the second eight minute round of rowing. Class was starting, and I had to get out of the gym. This was an awesome workout! I saw gains, and I was so excited about them.

    Like

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