2017/07/17

WOD 1

Preparation: 3 minutes Assault Bike at 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: (A.) In 7 minutes find your 1 RM Snatch Grip Deadlift. (B.) In 7 minutes find your 1 RM Push Press.

Storm :  8 Minute AMRAP of:
4: Box Jumps
4: Ball Slams (Use a #20 Ball and focus on full extension overhead and powerful slams.)
4: Pull-ups (Use rings if you can’t get 4 unbroken pull-ups)
4: 26# Double Kettlebell Thrusters

Finisher: 100: 35# Kettlebell swings for time. (Use as few sets as possible to complete the 100 swings.)

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1 comment
  1. stellaguinness said:

    Snatch grip deadlifts one rep max at 205.
    One max rep push press at 1:05.
    Using 50 pound slam ball, 26 pound kettle bells, 20 inch box, and ring rows. Completed work out with four rounds.
    100 kettle bell swings at 4:55.

    Like

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