2017/04/06

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.

Focus: Snatch Grip Deadlift: 160# x 5 – 185# x 3 – 205# x Max Reps
Hang Clean: 95# x 5 – 105# x 3 – 120# x Max Reps

Storm :  4 Rounds for Time (26-35# Kettlebells):
5: Double Kettlebell Thruster
5: Double Kettlebell Front Squat
5: Double Kettlebell Hang Clean
5: Double Kettlebell Push Jerk

Finish: 4 Rounds of 25 AbMat Sit-ups, 1 minute 1 arm plank. (Alternate arms each round)

WOD 2

Preparation: 2 Rounds of 30 Jumping Jacks, 10 Burpees, 30 Mountain Climbers, 20 Reverse Lunges.

Storm: 2 Rounds of:
Max Rep Push-ups
10: Dumbbell Curl to Press
50: Air Squats
25: Sit-ups

Finisher: 4 Rounds of 2 minute Assault Bike sprints

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1 comment
  1. stellaguinness said:

    Used 15 pound kettle bell for warm-up.
    At 205 pounds, was able to do three snatch grip deadlifts.
    At 120 pounds, was able to do 2 hang cleans.
    Used 26 pound kettle bell, and completed work out in 5:35.
    Core work went well!

    Like

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