Monthly Archives: June 2018

Strict Press then Push Press, OH Reverse Lunges, and Pullups

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Start with a 20/10 Tabata of

  • Dynamic Planks (down to elbows/up to hands = 1 rep)

Then a 20/10 Tabata of

  • Knee Tucks or Hollow Hold

5 rounds of

  • 3 x Strict Press

Work up to a heavy triple.  Rest 2 minutes between rounds.

AMRAP in 10 minutes of (CF Invictus WOD from May 30th)

  • 10 x Push Press @ 80lbs
  • 10 x Pullups
  • 10 x Alternating Overhead Reverse Lunges @ 80lbs

Results: For the second Tabata, started with Knee Tucks but fell back to just Hollow Hold for the last couple of rounds. Strict Press 95-115-125-135(2)-130lbs (couldn’t get three reps at 135lbs so had to drop back to 130lbs for the last set).  For the Metcon 3 rounds plus 16 reps.

Deadlifts, Bench Press and Squat Cleans

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Inspired by Regionals Event 2 (Linda), but since I only have one bar modified it to be more of a strength workout.

For time do the following (time cap 10 minutes)

  • 10-8-6-4-2 x Deadlifts @ 185lbs
  • 20-16-12-8-4 x Dynamic Plate Pushups

Take 2 minutes to move weights, then for time do (time cap 10 minutes)

  • 10-8-6-4-2 x Bench Press @ 155lbs
  • 14-10-8-4-2 x  Dumbbell Squat Cleans @ 10kg per hand

Take 2 minutes to move weights, then for time do (time cap 10 minutes)

  • 10-8-6-4-2 x Squat Cleans @ 125lbs
  • 20-16-12-8-4 x Kettlebell Swings @ 24kg (total)

Results:  Had a lot of issues with the original version of the WOD so adapted it to work better.  Above is the modified version, below is the original.  With the original, the first part worked well, the second and third parts were too hard and I couldn’t finish even the first round in the 2 minutes, so switching to a time cap made it better.  For the last round finished in 9:19.

E2MOM for 10 minutes

  • 10-8-6-4-2 x Deadlifts @ 185lbs
  • 20-16-12-8-4 x Dynamic Plate Pushups

Take 2 minutes to move weights, then E2MOM for 10 minutes

  • 10-8-6-4-2 x Bench Press @ 155lbs
  • 20-16-12-8-4 x  Dumbbell Squat Cleans @ 14kg per hand

Take 2 minutes to move weights, then E2MOM for 10 minutes

  • 10-8-6-4-2 x Squat Cleans @ 125lbs
  • 20-16-12-8-4 x Kettlebell Swings @ 24kg (total)