2017/05/23

WOD 1

Preparation: 3 minutes 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: Squat 145# x 3 – 150# x 3 – 160# x Max Reps
Hang Clean: 95# x 3 – 100# x 3 – 105# x Max Reps

Storm :  (A.)10 minute AMRAP
5: Ring Rows
10: 20″ Box Jumps
12: Kettlebell Power Snatch (AHAP)
(B.) EMOM for 5 Minutes
100 meter row
5 Evil Wheels

Finish: For time4 rounds of: 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.

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1 comment
  1. stellaguinness said:

    Used 20 pound kettle bell for warm up
    At 160, completed five squats.
    At 105 completed for hang cleans
    Using a 35 pound kettle bell for workout completed three rounds, and Ring Rose, and box jumps fourth.
    Was unable to complete rest of the work out as no room room.

    Like

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