2017/04/15

WOD 1

Preparation: 10 Minute Walk, Jog, Run on treadmill at a moderate pace. Then 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm :
(A.) Assault Bike: 8 intervals of 1 minute max effort sprints with a 1 minute rest after each sprint.
(B.) 10 Minute AMRAP of 3 Dumbbell Push Press (AHAP), 5 Burpees, 7 Box Jumps,

Finish: 5 rounds of: 20 AbMat sit-ups

WOD 2

Preparation: 10 Assault Bike moderate pace. Then: 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm: 10 Rounds:
5 Push-ups
5 Squat Jump
5 Dumbbell Push Press
5 Dumbbell Curls

Finish  5 rounds of 15 Sit-ups.

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2 comments
  1. stellaguinness said:

    Was able to run for part of the warm-up on treadmill.
    Bikes sprints were hard especially toward the end of the eight minutes.
    Used 35 pound dumbbells for benchpress and completed five rounds.
    Core work went well! Overall, great day!

    Like

  2. cnbdolinsekmsncom said:

    The warm-up took about 15 min altogether. Got through the storm in about 35 min. Used a 25-lb dumbbell for my curls and a 30-lb dumbbell for my push-presses. Made it through 2 rounds of sit-ups before I quit.

    Like

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