2017/04/27

WOD 1

Preparation: 3 minutes of moderate Assault Bike. 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: 170# x 3  – 185# x 3 – 195# x Max Reps
Push Press: 100# x 3 – 105# x 3 – 110# x Max Reps

Storm :  (A.) 8 Minute AMRAP:
6: 70# Hang Clean and Jerk
12: Burpees
(B.) 6 Minute AMRAP
6: 20-26# Kettlebell Thrusters (Double Kettlebell)
60: Single Unders

Finish: 4 Rounds: 25 Abmat Sit-ups, 5 Evil Wheels

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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2 comments
  1. stellaguinness said:

    Modified warm up as my time was shortened, and I wanted to make sure to get through everything. Here’s what I did: three rounds of: 15 sit ups, 10 squats, 10 lunges.
    At 195 completed three snatch grip deadlifts.
    At 1:10 completed one and a half push press.
    Work out one completed three rounds and clean and jerks in the fourth.
    Work out to: completed 53 total thrusters with 26 pound kettle bells.

    Like

  2. stellaguinness said:

    Completed core work from home gym. Went well!

    Like

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