2017/05/15

WOD 1

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 125# x 5 – 145# x 5 – 160# x Max Reps
Hang Clean: 85# x 5 – 100# x 5 – 110# x Max Reps

Storm :  1 Round For Time: (Use a 44# Kettlebell for KBS)
35: Kettlebell Swings
5: Burpees
15: Kettlebell Swings
10: Jumping Lunges
35: Kettlebell Swings
5: 45# Sumo Deadlift High Pull
15: Kettlebell Swings
10: Mountain Climbers
35: Kettlebell Swings
5: 15# Turkish Get-ups
15: Kettlebell Swings
10: Frog Jumps
35: Kettlebell Swings
5: 45# Overhead Squat
15: Kettlebell Swings
10: Squat Jumps

Finish: 4 rounds of: 5 Evil Wheels, 25 Abmat Sit-ups

WOD 2

Preparation: 6 minutes walk, jog, run on treadmill. Then: (A) 1 Round: Agile 8. (B.) 2 rounds: 6 Push-ups, 9 Jumping Jacks, 12 Air Squats.

Storm : For Time: 7 Rounds For Time: (Change out dumbbells as needed to go AHAP on each movement.)

5: Dumbbell Bench Press (AHAP)
10: Dumbbell Row (AHAP) (RH & LH)
5: Dumbbell Front Squats (AHAP)

Finish: Assault Bike 2 rounds of: Ascending Assault Bike Sprints of 30 Seconds, 45 Seconds, 1 Minute, and 2 minutes. 10 Sit-ups between each round.

Advertisements
1 comment
  1. stellaguinness said:

    Used 15 pound kettle bell for warm-up.
    At 160 pounds completed 4 squats.
    At 110 pounds completed three hang cleans.
    Completed work out in around 19, 20 minutes. Kept having to look at what to do next. Took off a little bit of time for that.
    Core work went well!

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: