2017/04/16

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: 10 bottom up kettlebell overhead press per arm.

Focus: Squat 135# x 5 – 145# x 5 – 155# x Max Reps
Hang Clean: 95# x 5 – 100# x 5 – 105# x Max Reps
Brief Rest
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: 4 rounds of: 5 Evil Wheels, 25 Abmat Sit-ups

WOD 2

Preparation: 6 minutes walk, jog, run on treadmill. Then: (A) 1 Round: Agile 8. (B.) 2 rounds: 6 Push-ups, 9 Jumping Jacks, 12 Air Squats.

Storm : For Time: 7 Rounds For Time: (Change out dumbbells as needed to go AHAP on each movement.)

5: Dumbbell Bench Press (AHAP)
10: Dumbbell Row (AHAP) (RH & LH)
5: Dumbbell Front Squats (AHAP)

Finish: Assault Bike 2 rounds of: Ascending Assault Bike Sprints of 30 Seconds, 45 Seconds, 1 Minute, and 2 minutes. 10 Sit-ups between each round.

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1 comment
  1. stellaguinness said:

    Used a 20 pound kettle bell for warm-up.
    At 155 pounds, I was able to do for squats.
    At 105 pounds was able to do three hang cleans. On the fourth, at the bar slipped out of my hand.
    I got through one full round of the work out. I will email you what happened as to why I was not able to complete the second round. The first round took 23.00 minutes.
    Core work went well!

    Like

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