2017/03/22

WOD 1

Preparation: 3 Minutes of 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 140# x 5 – 160# x 5 – 185# x max reps
Push Press: 80# x 5 – 90# x 5 – 100# x max reps

Storm:

(A.) EMOM for 8 Minutes:Kettlebell Complex (35-44# Kettlebell)
6 Kettlebell Swings
6 Kettlebell Hang Cleans (3 RH-3LH)
6 Kettlebell Hang Snatches (3RH- 3LH)

(B.) EMOM for 10 Minutes using 65 pounds on a barbell
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Split Jerk

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 a 15 pound kettle bell for warm up. Is it getting much better on my left side.
    At 185, was able to do for snatch grip deadlifts
    At 100 was able to do five push press.
    Used 45 pound kettle bell for swings as well as in cleans, and 35 pound kettle bell for snatch
    Second workout went well.
    Evil wheels feel good today.

    Like

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