Monthly Archives: May 2017

Run, Double Unders, Push Press and Squat Cleans

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Found this from a post on Facebook showing Dan Bailey doing a WOD which looked like fun ;-).  For max reps at each station do 3 rounds of:

  • Minute 0:00 to 2:00 – Run 400m then Double Unders
  • Minute 2:00 to 3:00 – Dumbbell Push Press @ 12kg per hand
  • Minute 3:00 to 4:00 – Pullups
  • Minute 4:00 to 5:00 – Dumbbell Hanging Squat Clean @ 12kg per hand

Rest 5 minutes between rounds.

Results:  70/90/100 reps.  In round one took too long to walk inside, so did not have time to do any double unders.   Rounds two and three are approximate since I lost track of counting a couple of times.  Could have gone heavier with the dumbbells but still was hard.

Week in Review for May 8 to 14 May 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday G Turkish Getups
Handstand Hold
Plate Walks		 Task
Tuesday – – –
Wednesday WM Deadlifts
Kettlebell Swings		 Task
Thursday – – –
Friday – – –
Saturday – – –
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday W Deadlift
Hang Clean
Front Squat
Push Press		 Time
Tuesday M Run Task
Wednesday MG Row
Reverse Lunges
Pullups		 Task
Thursday MG Thrusters
Pullups		 Task
Friday – – –
Saturday – – –
Sunday – – –

Deadlifts and KBS then Row, Rev Lunges and Pullups

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For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.

Handstand Work then a Weight Lifting Complex

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For quality do 3 rounds of:

  • 3 x Turkish Getups per Side
  • 3 x Plate Walk
  • 30 Second Handstand Hold

AMRAP in 10 minutes of (taken from CF Invictus):

  • 1 Deadlift
  • 1 Hang Power Clean
  • 1 Front Squat
  • 1 Push Press

Use 95lbs/43kg for weight.  Any time the weight settles on the ground, more than just the touch and go for the deadlift, do 5 burpees.

Results:  Used 18kg for TGUs.  Plate walks went very well.  For the AMRAP completed 27 rounds (first 10 rounds unbroken, then could only manage 3-5 rounds for the rest).