2017/03/21

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: Barbell Snatch Grip Muscle-up from Hang: 50# x 5 – 135# x 5 – 60# x max reps
Take no more 7 minutes to find 1 rep max for Snatch Grip High Pull
Supine Ring Row: 5-4-3-2-1

Storm :

Storm : For Time: 
1000 meter row- 10 65# Thrusters, 10 Supine Ring Rows, 10 Push-ups
800 meter row- 8 65# Thrusters, 8 Supine Ring Rows, 8 Push-ups
600 meter row- 6 65# Thrusters, 6 Supine Ring Rows, 6 Push-ups
400 meter row- 4 65# Thrusters, 4 Supine Ring Rows, 4 Push-ups
200 meter row- 2 65# Thrusters, 2 Supine Ring Rows, 2 Push-ups

Finish: 3 Minute AMRAP 5 Evil Wheels, and 10 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.
    At 60 pounds was able to do three snatch grip muscle ups.
    Was able to do a snatch grip Heiple with 90 pounds.

    Like

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