2017/04/20

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 Deadlift: 160# x 5 – 170# x 5 – 185# x Max Reps
Push Press: 90# x 5 – 95# x 5 – 100# x Max Reps

Storm :  15 Minute AMRAP:
15:  30-40# Ball Slams
15:  Ring Rows from a 24″ Box
10: Decline Push-ups from 24″ Box
60: Single Unders

Finish: In 6 minutes perform 10 Rounds of 100 meter rowing intervals.

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:

    Used 20 pound kettle bell for warm-up.
    At 185 pounds completed 4 snatch grip deadlifts.
    At 100 pounds completed 3 1/2 push press.
    Completed three rounds and 15 boss lambs, seven ring rows from box. Did regular push-ups as the ones from the box hurt my left arm.

    Like

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