2017/05/01

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 5 – 160# x 3 – 180# x 1 (Max Reps)
Hang Clean: 95# x 5 – 105# x 3 – 130# x 1 (Max Reps)

Storm : 12 minute AMRAP: Bear Barbell Complex at 85#
Bear Complex as follows:
1 Power Clean
1 Front Squat
1 Thruster
1 Back Squat
1 Overhead Rack Push Press (from the top of squat)

(2 Burpee penalty for each time the barbell touches the ground (except for power cleans)

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:

    At 180 pounds was able to do 2 1/2 squat.
    What able to do hang cleans at 95, and 105, but it 130 was not able to do one. Made two attempts.
    Completed 15 Rounds of the complex at 85 pounds.
    Was not able to get to rowing as I couldn’t actually get to the rower. It was tucked away, and the classes tonight or large.

    Like

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