2017/05/04

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.

Focus: Work up to 120# hang clean. Then max reps at 120#.
Snatch Grip Deadlift: 160# x 5  – 185# x 3 – 205# x Max Reps
Push Press: 90# x 5 – 100# x 3 – 115# x Max Reps

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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1 comment
  1. stellaguinness said:

    At 120 pounds was able to do two hang cleans.
    At 205 pounds was able to do 2 snatch grip deadlifts.
    Used 35 pound kettle bell for work out, completed six rounds, and single unders and seventh.

    Like

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