2017/04/11

WOD 1

Preparation: 3 minutes Single Unders. Then: (A) 1 Round: Agile 8. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10  Bottoms up kettlebell lunges with each arm. 5 bottom up kettlebell overhead press per arm.

Focus: Snatch Grip High Pull: 35# x 5 – 45# x 5 – 55# x 5
Snatch Grip Barbell Muscle-up: 35# x 5 – 40# x 5 – 45# x 5

Storm :  (A.) 5 Rounds For Time:
20: 25# Bumper Plate Over Head Lunge (10 per leg.)
200 Meter Row
12: Box Jumps
(B.) EMOM for 8 Minutes
5: GHD Sit-ups (Or AbMat)
3: 53# Kettlebell Swings
8: Evil Wheels

Finish: 5 rounds of: 10 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:

    Snatch grip hi Paul, and muscle up went well. Worked on form as he’s right lighter weights.
    Completed Work out in 18 minutes.
    Workout number two was awesome! At the end was definitely feeling it.

    Like

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