Monthly Archives: October 2019

Glute Bridges then DUs, Snatches and Lunges

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Take 15 minutes and work on a Gymnastics move.

5 rounds of

  • 5 x Barbell Glute Bridges @ 50kg
  • Rest 30 seconds
  • 8-10 x TRX Reverse Rowswith feet on bench
  • Rest 60 seconds

AMRAP in 10 minutes of

  • 30 x Double Unders
  • 10 x Alternating Dumbbell Snatch + 2 x Reverse Lunge @ 20kg

For the Snatch + Lunge, 1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right.

Results: Worked on Handstand Walks for the first part. Metcon 4 rounds.

Bench Press then Double Unders and Renegade Rows

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A mashup of the CF Invictus Strength WOD from 10/2/2019 with a Street Parking Metcon from September 28 on Instagram.

Every 2 minutes for 20 minutes

  • 2 x Bench Press
  • 8 x V-Ups

Then AMRAP in 10 minutes of

  • 20 x Double Unders
  • 1 x Renegade Rows @ 18kg
  • 20 x Double Unders
  • 2 x Renegade Rows
  • 20 x Double Unders
  • 3 x Renegade Rows
  • etc. until time is up

Results: Short but effective workout. Bench Press 115-125-135…-195-205lbs. Glad I went with the heavier weight for the Metcon. StreetParking’s goal was 7 rounds, ended up with 8 rounds plus 28 reps.

Back Squats and Handstand Hold then Felix the Cat Hero WOD

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Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

  • 4 x Back Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Back Squats:  135-155-175-195-200lbs.  For the metcon 23:58 (22:38 last time).