2017/03/28

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, arm circles with 2.5 weights in each hand. 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.

Focus: Snatch Grip High Pull: 65# x 3 – 70# x 3 – 80# x max reps
Snatch Grip Hang Barbell Muscle-up: 45# x 3 – 50# x 3 – 55# x max reps
Rest 3 minutes
Supine Ring Rows: 5-4-3-3-2

Storm :  Kettlebell Complex for Time: (20 minute time cap)
10 Turkish Get-ups: (5RH, 5LH) 18-20# Kettlebell
100 Kettlebell Swings: 44# kettlebell
20 Kettlebell Hang Cleans: (10RH, 10LH) 35# kettlebell
20 Kettlebell Hang Clean and Jerks: (10RH, 10LH) 35# kettlebell
20 Kettlebell Hang Snatch: (10RH, 10 LH) 35# kettlebell
10 Kettlebell Swings: 62# kettlebell
20 Double Kettlebell Cleans: 35# kettlebell

Finish: 4 rounds of: 25 AbMat sit-ups, 5 Hollow Rocks

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 20 pound kettle bell for warm-up.
    at 80 pounds, I did seven snatch grip high pulls.
    At 55 pounds, I did eight muscle snatch
    Did the workout RX. Using 53 pound kettle bell instead of 62, as the gym did not have that weight kettle bell. Got through everything except for the double kettle bell swings. Continue to work on those, but was not able to really swing them as high as I needed to go. Probably did about three or four.
    Core work went well!

    Like

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