2017/03/30

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. 10 arm circles (wider circles each round) with 2.5 pound plate in each hand.  (C.) 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 two. 5 lunges with each arm. 10 bottom up kettlebell overhead press per arm.

Focus: Snatch Grip Deadlift 150# x 3 – 170# x 3 – 195# x max reps
Push Press: 85# x 3 – 95# x 3 – 110# x max reps

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: (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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