2017/04/13

WOD 1

Preparation: 3 minutes of Moderate Assault Bike Spins. Then: (A) 1 Round: Agile 8. (B) 3 Rounds of 10 banded over and backs, 10 banded face pulls. 2 rounds of: 10 Arm Scissors, 10 Bottom up kettlebell overhead press per arm.

Focus: Snatch Grip Deadlift: 85# x 5 – 110# x 5  – 130# x 5
Push Press: 50# x 5 – 60# x 5 – 70# x 5
Pull-ups: 5-4-3-2-1

Storm :  2 Rounds For Time: (Use a 44# Kettlebell for KBS)
35: Kettlebell Swings
5: Burpees
15: Kettlebell Swings
10: Jumping Lunges
35: Kettlebell Swings
5: 45# Sumo Deadlift High Pull
15: Kettlebell Swings
10: Mountain Climbers
35: Kettlebell Swings
5: 15# Turkish Get-ups
15: Kettlebell Swings
10: Frog Jumps
35: Kettlebell Swings
5: 45# Overhead Squat
15: Kettlebell Swings
10: Squat Jumps

Finish: 5 rounds of: 20 Flutter Kicks, 5 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.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: