2017/05/31

Preparation: 3 minutes of Single Unders. Then: (A) 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: Snatch Grip High Pull: 70# x 5 – 75# x 3 – 85# x Max Reps
Snatch Grip Barbell Muscle-up: 45# x 5 – 50# x 3 – 60# x Max Reps

Storm :  (A.) For Time:
10: 20# Kettlebell Turkish Get-up
100: 44# Kettlebell Swings
20: 44# Kettlebell Hang Cleans (10 RH, 10 LH)
20: 35# Kettlebell Clean and Jerks (10 RH, 10 LH)
20: 35# Kettlebell Hang Snatch (10 RH, 10 LH)
10: Kettlebell Swings (AHAP 53# minimum)
20: 35# Double Kettlebell Hang Cleans
(B.) EMOM for 5 Minutes
100 Meter Row
10: Hollow Rocks

Finish: 10 Rounds: 5 Evil Wheels, 10 Abmat 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.

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