2017/06/12

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 – 155# x 5 – 165# x Max Reps
Hang Clean: 100# x 5 – 110# x 5 – 115# x Max Reps

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10 KBS
15 KBS
25 KBS
50 KBS

Finish: For time–5 rounds of: 10 Evil Wheels

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 20 pound kettle bell for warm-up.
    Completed to squats at 165
    Completed to hang cleans at 1:15
    Completed work out in 30 minutes.
    Completed five rounds of 10 if a wheels in four minutes.

    Like

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