2017/05/30

WOD 1

Preparation: 3 minutes single unders Then: (A) 1 Round: Shin Box. (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 5 – 160# x 3 – 180# x Max Reps
Hang Clean: 95# x 5 – 105# x 3 – 120# x Max Reps

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (44# Kettlebell):
10
15
25
50

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.

Advertisements
1 comment
  1. stellaguinness said:

    Use the 20 pound kettle bell for warm-up.
    Was able to do five squats at 1:45, three squats at 160, but was then stop by Nate to work on depth at 150.
    Was able to do one and clean at 1:20. Made three attempts to do another one.
    Completed 250 kettle bell swings with 45 pound kettle bell. Will text why I could not continue with those.
    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: