2017/05/09

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: 45# x 5 – 55# x 5 – 65# x 5
Snatch Grip Barbell Muscle-up: 45# x 5 – 50# x 5 – 55# x 5

Storm :  (A.) For Time:
30: 95# Clean and Jerks
(B.) EMOM for 5 Minutes
10: AbMat Sit-ups
10: 45# Barbell Overhead (Wide Grip) Box step up on low box (if no short box is available do lunges)

Finish: 10 Rounds: 5 Evil Wheels, 10 Hollow Rocks

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:

    Use the 15 pound kettle bell for warm-up.
    Workout number 1 to 8:15 minutes. Needed to drop down to 85 pounds as it hurt my shoulder to push it over head.
    Workout number two completed five rounds.
    Core work went well!

    Like

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