Daily Archives: 25/08/2018

HSPU and Pullups then OH Reverse Lunges, Row, T2B, Burpees and Thrusters

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Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.

  • Even Rounds – 3 – 5 x Handstand Pushups
  • Odd Rounds – 3 – 5 x L-Sit Pullups

Then for time

  • 50 x Alternating Single Arm Overhead Reverse Lungs @ 18kg
  • 500m Row
  • 50 x Toes to Bar
  • 150 x Double Unders
  • 50 x Sandbag Thursters

Results:  For the alternating lunges did sets of 10-15 per hand then switched.  Metcon in 19:08. 

Strict Press then Cleans, Push Press and Burpee Box Jumps

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Insired by the CF Invictus WOD from August 21. Take 10 minutes and work up to your 1RM of

  • Strict Press

Then every 2 minutes for 10 minutes

  • 3 x Strict Press @ 80% of 1RM

Then for time

  • 30 x Clean and Press @ 80% 1RM

Then AMRAP in 5 minutes of

  • Burpee Box Jump Overs

Results:  Got up to a 1RM of 145lbs today.  80% is 115lbs so used that for parts 2 and 3.  Clean and Press in 5:38.  For the last part 45 reps.