2017/03/27

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 135# x 3 – 150# x 3 – 170# x max reps
Hang Clean: 90# x 3 – 100# x 3 – 110# x max reps
Rest 3 minutes
Supine Ring Rows: 5-4-3-2-2

Storm :  (A.) 4 Rounds for Time: (Time each round individually. Rest maximum of 1:30 seconds between rounds.)
10 Kettlebell Hang Snatch (AHAP 35# minimum) (5 RH, 5 LH)
10 53# Kettlebell Swings
10 Burpees
(B.) 500 meter row for time. (Take as long as you need to warm-up then perform a 500 meter row for a PR time.)

Finish: 4 rounds of: 15 GHD Sit-ups or 25 AbMat sit-ups

WOD 2

Preparation: 10 minute on Assault Bike at moderate pace (A.) 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm: 5 Rounds:
5 Sit-ups
5 Simple Get-ups
5 Dumbbell Push Press
5 Dumbbell Curls

Finish  4 rounds of 25 sit-ups.

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1 comment
  1. stellaguinness said:

    Used 15 pound kettle bell for warm-up.
    At 170 pounds was able to do two squats.
    At 110 pounds was able to do one hang clean.
    Use the 35 pound kettle bell for Hang snatch, and 53 pound kettle bell for swings.
    R1: 1:41, R2: 1:49, R3: 1:43, R4: 1:38.
    For a 500 m row completed in at 2:06.

    Like

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