2017/06/07

WOD 1

Preparation: 3 Assault Bike, Moderate Pace. 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: Snatch Grip Deadlift 90# x 5 – 115# x 5 – 135 x 5

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10
1 65# Push Press
15
2 65# Push Press
25
3 65# Push Press
50

Finish: For time–5 rounds of: 10 GHD 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 26 pound kettle bell for warm-up. Was able to do it with my right arm, but really struggled on the left.
    Snatch grip dead lift went well. Was able to complete all rounds unbroken.
    Completed work out in 29:55. Best time yet!
    Core work went well!

    Like

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