2017/05/25

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: 170# x 3  – 180# x 3 – 205# x Max Reps

Storm :  (A.) 21-15-9:
53# Kettlebell Swings
Push-ups
85# Hang Clean
(B.) 8 Minute EMOM
6: 85# Barbell Thruster
6: Burpees

Finish: 5 Rounds: 100 Meter Row, 5 Evil Wheels

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.

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1 comment
  1. stellaguinness said:

    At 205 pounds did 4 snatch grip deadlifts.
    Completed the first workout in around 10 minutes.
    Did front squats instead of thruster as it bothered my shoulder to push that much weight overhead. Completed five rounds in the eight minutes.

    Like

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