Monthly Archives: May 2020

Bench Press and Pullups then Lunges, Pushups and Bent Over Rows

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6 rounds, rest 20 seconds between exercises, 90 seconds between rounds

  • 5 x Bench Press @ 65% + 8 x Strict Pullups
  • 3 x Bench Press @ 75% + 7 x Strict Pullups
  • 1 x Bench Press @ 85% + 6 x Strict Pullups
  • 5 x Bench Press @ 75% + 5 x Strict Pullups
  • 3 x Bench Press @ 85% + 5 x Strict Pullups
  • 1 x Bench Press @ 95% + 5 x Strict Pullups

Then taken from a Street Partking instagram WOD.

3 rounds for time

  • 30 x Dumbbell Farmer Reverse Lunge @ 18kg
  • 30 x Pushups
  • 30 x Dumbbell Bent Over Rows @ 18kg

Results: Bench Press 165-175-185-175-185-205lbs. Metcon 15:14.

Snatch Work then Thrusters, Pullups and Burpees

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Take 15 minutes and work up to a heavy

  • 3 x Overhead Squats

Then take 15 minutes and work up to a heavy complex of

  • 3 x Squat Snatch

Then Bergeron Beep Test. Every minute on the minute until all reps cannot be completed in a round

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Rest until recovered then EMOM until failure

  • 7 x Thursters @ 65lbs
  • 7 x Toes to Bar
  • 7 x Burpees

Results: OHS 45-65-75-85-95lbs. Squat Snatch 45-65-70-75lbs. Squat Snatch felt really good. First time it felt like it was easier than a Power Snatch. Metcon – 2 sets plus 20 reps / 2 sets plus 19 reps. Added the second metcon round because the results for the first was soooooo bad. Standard is to complete around 9 rounds but even going unbroken as fast as I could still fell way short.