2017/05/03

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.

Strength:  Take 6 minutes to work up to 120# hang clean. Then max reps at 120#.

Storm: 18 minute AMRAP:
50 Single Unders
10 Overhead 35# Kettlebell Lunge (5 per leg, alternate arms)
10 Ring Rows

Finisher: 5 Rounds of 20 Abmat sit-ups and 5 Evil Wheels

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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