2017/03/20

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, 10 banded face pulls. 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 120# x 5 – 135# x 5 – 155 x max reps
Hang Clean: 80# x 5 – 95# x 5 – 105# x max reps
Rest 3 minutes
Pull-ups: 5-4-3-2-1

Storm : CrossFit Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men Deadlift 225#; women 155#

Finish: 4 rounds of: 25 AbMat sit-ups

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: Assault Bike 1 round of: 30 on / :30 off, 1:00 on / :30 off, 45 on / :25 off, 20 on / :20 off, 2:00 on / :45 off, 1:30 0n / :40 off

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1 comment
  1. stellaguinness said:

    Used 15 pound kettle bell for warm-up.
    Was able to do five spots with 135. My right knee started to hurt, so I did not even attempt to 155.
    Got three hang cleans at 1:05.
    For storm I got through 15 cal row.

    Like

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