2017/05/18

WOD 1

Preparation: 3 minutes of moderate Assault Bike. 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 Deadlift: 145# x 5  – 170# x 5 – 190# x Max Reps

Storm :  (A.) 21-15-9:
26# Kettlebell Thrusters (Double Kettlebell)
95# Deadlifts
(B.) 8 Minute EMOM
4: Turkish Get-ups (2 per arm)
8: Weighted Reverse Lunge (4 per leg, use a kettlebell in each hand, arms at your side)

Finish: 5 Rounds: 10 GHD sit-ups

WOD 2

Preparation: 10 minute on Assault Bike at moderate pace (A.) 1 round:  6 Lunges, 9 Jumping Jacks, 12 Reverse Lunges, 15 Side Lunge (AKA Speed Skaters)

Storm: 5 Rounds:
5 Sit-ups
5 Simple Get-ups
5 Dumbbell Push Press
5 Dumbbell Curls

Finish  4 rounds of 25 sit-ups.

Advertisements
1 comment
  1. stellaguinness said:

    190 pounds was able to do 4 snatchgrip deadlifts.
    Completed workout number one in about seven minutes.
    Completed three rounds plus Turkish get ups in fourth. Use 20 pound kettle bell. Use 26 pound kettle bells for reverse lunge.
    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: