2017/06/05

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 95# x 5 – 115# x 5 – 135# x 5
Hang Clean: 65# x 5 – 75# x 5 – 90# x 5

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10
1 Push-up
15
2 Push-ups
25
3 Push-ups
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:

    Used 20 pound kettle bell for warm-up.
    Squats went well as did hang cleans.
    Using a 35 pound kettle bell completed the work out in 33:40.
    Completed core workout. 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: