2017/07/07

WOD 1

Preparation: 3 minutes single unders. Then: (A) 1 Round: Shin Box. (B) 3 Rounds of 10 squats, 10 jumping jacks, 5 box jumps.

Storm :  500 Kettlebell Swings for time in 5 rounds as follows (35# Kettlebell):
10 KBS
1 Overhead Lunge (Use the 35# kettlebell)
15 KBS
2 Overhead Lunge (Use the 35# kettlebell)
25 KBS
3 Overhead Lunge (Use the 35# kettlebell)
50 KBS

Finish: 5 rounds of 45 second bike sprints with 45 seconds rest between rounds.

WOD 2

Preparation: 3 Rounds of 10 Lunges, 10 Squats, 10 push-ups, 15 Jumping Jacks, 10 sit-ups, and 1 (per leg) 30 second Samson Stretch

Storm: With dumbbells (AHAP, change dumbbells as required for each movement) perform 5 rounds for time of:
6: Hang Clean
6: Front Squat
6: Push Press
6: Bent Over Row
6: Deadlift

Finisher: Assault Bike 5 rounds of: Max Effort 1 minute on, 1 minute recovery pedal.

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2 comments
  1. stellaguinness said:

    Completed work out in 33:00.
    Bike went much better today. Completed all five rounds.

    Like

  2. cnbdolinsekmsncom said:

    Did the warm-up in 20 min. Used 25-lb dumbbells for everything except the dead lifts. I used 30-lb for those. I made it through 4 rounds altogether and stopped. The rounds took me 33 minutes.

    Like

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