2017/05/08

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 75# x 5 – 95# x 5 – 115# x 5
Hang Clean: 50# x 5 – 65# x 5 – 180# x 5

Storm: (A.) 10 Minute AMRAP of:
10: 65# Power Snatch
5: 26# Double Kettlebell Thruster
(B.) EMOM for 8 Minutes
100 Meter Row
5: Box Jumps at 20-24″

Finish: 5 rounds of: 20 GHD Sit-ups

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:

    Squats went well. 115 pounds seems lighter than it used to.
    Hey and cleans also went well, I work on form.
    Completed five full rounds
    On the workout number two, completed each round with about 15 seconds to spare. Definitely could feel the difficulty mounting as the fifth round approached.
    Set ups went well. Although, by this time I could hardly stay on the GHD machine as I was completely covered in sweat. 🙂

    Like

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