2017/04/10

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 70# x 5 – 90# x 5 – 110# x 5
Hang Clean: 50# x 5 – 60# x 5 – 75# x 5
Rest 3 minutes
Supine Ring Rows: 5-4-4-3-2

Storm :  (A.) 21-15-9
Thrusters
Ring Rows
Rest 3 minutes
(B.) EMOM for 8 Minutes
5: 60# Hang Squat Cleans

Finish: 4 rounds of: 5 Evil Wheels, 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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2 comments
  1. stellaguinness said:

    Use the 15 pound kettle bell for warm-up.
    You 65 pounds for thrusters.
    Eight minute EMOM was hard especially the last few rounds. Love it though!
    Core work went well.

    Like

  2. stellaguinness said:

    Completed all squats, and it hang cleans. Working on that form for this as it is a lighter week.

    Like

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