2017/04/03

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 145# x 5 – 160# x 3 – 180# x max reps
Hang Clean: 95# x 5 – 105# x 3 – 120# x max reps
Rest 3 minutes
Supine Ring Rows: 5-4-4-3-2

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: 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 a 20 pound kettle bell for warm-up.
    Was able to do squats at 140, and 160. Was not able to get one at 180.
    Hang cleans went well at 95 pounds, and I felt even better at 100 pounds. Unfortunately, I tried several times at 1:20, and was not able to get even one.
    Did kettle bell workout from 3–28. Did RX, and completed in 19 minutes.
    Finished up with two rounds of 15 sit ups on the GHD machine.

    Like

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