2017/04/24

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 145# x 3 – 155# x 5 – 160# x Max Reps
Hang Clean: 95# x 5 – 100# x 5 – 105# x Max Reps

Storm : 3 Rounds of 100 Kettlebell Swings at 44# for time using the following rep scheme:
10-15-25-50

Finish: 4 rounds of: 10 Rounds of 100 meter rowing sprints. Rest 30 seconds between sprints

WOD 2

Preparation: 2 Rounds of 10 Arm Scissors, 10 Lunges, 10 Squats, 15 Jumping Jacks, 5 Vertical Jumps

Storm: For Time: 5 Rounds For Time:
5: Dumbbell Snatch
5: Dumbbell Lunge
5: Dumbbell Thruster
5: Dumbbell Bent Over Row
5: Dumbbell Curls
5: Dumbbell Reverse Lunge

Finisher: A. 3 Rounds of Assault Bike Sprints for 2 minutes 30 seconds, followed by 60 seconds of rest.

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1 comment
  1. stellaguinness said:

    Use the 20 pound kettle bell for warm-up.
    At 160 pounds was able to do three squat.
    And 105 pounds was able to do six hang cleans.
    With a 45 pound kettle bell finished 300 swings in 20:30.
    Completed 100 m row in 15–20 seconds. Stayed consistent all 10 rounds.

    Like

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