2017/04/19

WOD 1

Preparation: 3 minutes of 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 bottom up kettlebell overhead press per arm.

Focus: Snatch Grip High Pull: 70# x 5 – 75# x 5 – 75# x Max Reps
Snatch Grip Barbell Muscle-up: 45# x 5 – 50# x 5 – 50# x Max Reps

Storm :  (A.) 12 Minute AMRAP:
5: 105# Power Clean
10: Plyo Push-ups
15: 44# Kettlebell Swings
(B.) EMOM for 8 Minutes
5: AbMat Sit-ups
10: 25# Bumper Plate Overhead Lunge (5 Right Leg, 5 Left Leg)

Finish: 10 Rounds of 100 meter row. Rest 30 Seconds between rounds.

WOD 2

Preparation: 6 minutes walk, jog, run on treadmill. Then: (A) 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 20 pound kettle bell for warm-up.
    At 75 pounds was able to do seven snatch grip high poles.
    At 50 pounds was able to do six snatch grip muscle ups
    Completed four rounds and five power cleans for the first workout.
    Had about 20 seconds in between each round for the eight minute EMOM.

    Like

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