2017/05/02

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 3 – 85# x Max Reps
Snatch Grip Barbell Muscle-up: 45# x 5 – 50# x 3 – 60# x Max Reps

Storm :  (A.) For Time:
10: 20# Kettlebell Turkish Get-up
100: 44# Kettlebell Swings
20: 35# or 44# Kettlebell Hang Cleans (10 RH, 10 LH)
20: 35# or 44# Kettlebell Clean and Jerks (10 RH, 10 LH)
20: 35# or 44# Kettlebell Hang Snatch (10 RH, 10 LH)
10: Kettlebell Swings (AHAP 53# minimum)
20: 35# or 44# Double Kettlebell Hang Cleans
(B.) EMOM for 5 Minutes
10: Hollow Rocks
10: 44# Kettlebell Overhead Lunge (5 per leg, alternate arms.)

Finish: 10 Rounds: 5 Evil Wheels, 10 Abmat Sit-ups

 

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1 comment
  1. stellaguinness said:

    Use a 20 pound kettle bell for warm-up.
    At 85 pounds, was able to do six snatch grip high poles
    At 65 pounds, was able to do seven snatch grip muscle ups
    Use the 20 pound kettle bell for Turkish get up, 44 pound kettle bell for swings, used 44 pound kettle bell for single arm hang clean, 36 pound kettle bell for clean and jerk, 53 pound kettle bell for swing, 36 pound kettle bell for double hang cleans. Finished in 20 minutes.
    My ride needed to leave, so I was not able to finish the rest of the work out.

    Like

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