2017/03/16

Preparation: 10 minute Walk, Jog, Run on treadmill at moderate pace (A.) 1 round Agile 8. (B.) Arm Circuit (C.) 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm: 10 Rounds:
5 Evil Wheels
5 Box Jump
5 Dumbbell Push Press
5 Dumbbell Curls

Finish  4 rounds of 25 sit-ups, 25 flutter kicks.

Skill: 5 Rounds: Max time handstand holds.

WOD 2

Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps

Storm: For Time: 5 Rounds For Time:
5: Dumbbell Snatch
5: Dumbbell Lunge
5: Dumbbell Thruster
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finisher: 3 Rounds of Assault Bike Sprints for 1 minute 30 seconds, followed by 60 seconds of rest.

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1 comment
  1. stellaguinness said:

    Did a brisk walk on the treadmill for 10 minutes. Getting faster each time I am using it. Feeling more comfortable with it every time.
    Used 30 pound dumbbell for bench press and curls.
    Core work went well. And Mabel now to do flutter kicks unbroken.

    Like

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