2017/05/17

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: 70# x 5 – 80# x 5 – 90# x Max Reps
Snatch Grip Barbell Muscle-up: 50# x 5 – 55# x 5 – 65# x Max Reps

Storm :  (A.) For Time:
1000 Meter Row
(B.) 7 Minute AMRAP
2: 35# Double Kettlebell Hang Clean
4:  65# Overhead Squat

Finish: 10 Rounds: 20 Flutter Kicks, 5 Evil Wheels

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1 comment
  1. stellaguinness said:

    Use the 15 pound kettle bell for warm-up.
    At 90 pounds was able to do three snatch grip Heiple.
    Did five snatch grip muscle ups at 50 pounds, hurt my shoulder, so did not continue with this.
    Road 1000 m in 4:42.
    Used 65 pounds and it front squats, 35 pound kettle bells, and completed seven rounds plus hang cleans in eighth.

    Like

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