2017/03/23

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. 3 Rounds of weighted arm circles (2.5# weight in each hand)

Focus: Supine Ring Row: 5-4-3-2-1
Ring Dip: 5-4-3-2-1

Storm:  (A.) EMOM for 8 Minutes:
2 Turkish Get-ups per arm (AHAP)
(B.) EMOM for 12 Minutes
2 Kettlebell Swings (35#)
3 Burpees
4 Box Jumps

Finish: (A.) 4 rounds of: 25 AbMat Sit-ups, 5 Hollow Rocks

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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2 comments
  1. stellaguinness said:

    Used 15 pound kettle bell for warm-up.
    Ring rows and dips went well.
    Used 20 pound kettle bell for Turkish get ups. Chose this one as it was OK with my left arm.
    Work out to was awesome! Began work out, and had 30 seconds to spare. At the end I improved with 36 seconds to spare.
    I definitely could feel the core work today. It was a great!

    Like

  2. cnbdolinsekmsncom said:

    The warm-up took me 3 min this time. The storm took me 23 min, and the sit-ups took 8 min. I used a 25lb dumbbell for the thrusters. I hadn’t initially planned on doing the workout tonight. Amazing what a small sip or two of port can talk you into. 🙂

    Like

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