Monthly Archives: July 2020

Tempo Back Squats then Double Unders and HSPU

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Every 3 minutes for 9 minutes

  • 3 x Tempo Back Squat (33×1)

For time, The Box WOD from July 22, 2020.

  • 50 x Double Unders
  • 21 x Handstand Pushups
  • 50 x Double Unders
  • 18 x Handstand Pushups
  • 50 x Double Unders
  • 15 x Handstand Pushups
  • 50 x Double Unders
  • 12 x Handstand Pushups
  • 50 x Double Unders
  • 9 x Handstand Pushups
  • 50 x Double Unders
  • 6 x Handstand Pushups
  • 50 x Double Unders
  • 3 x Handstand Pushups

Results: Back Squats felt really good 135-165-185lbs. Metcon 23:27.

Snatches then Pushups, Pullups, T2B and Snatches

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3 rounds of

  • 15m Bottoms Up Kettlebell Carry Left
  • 15m Bottoms Up Kettlebell Carry Right

Then every 2 minutes for 12 minutes (6 rounds), increase weight per round

  • 3 x Power Snatch

Then EMOM until failure (The Box Programming WOD from Instagram)

  • Min 1 – 1 x Strict Pullup + 2 x Pushups
  • Min 2 – 2 x Strict Pullups + 4 x Pushups
  • Min 3 – 3 x Strict Pullups + 6 x Pushups
  • etc.

Then EMOM until failure

  • Min 1 – 1 x Strict Toes to Bar + 2 x Snatch @ 60% from Max Above
  • Min 2 – 2 x Strict Toes to Bar + 4 x Snatch
  • Min 3 – 3 x Strict Toes to Bar + 6 x Snatch
  • etc.

Results: Snatches 75-85-95-100-105-110lbs. Metcons 7 rounds plus 6 reps and 5 rounds plus 11 reps (65lbs Snatch).

Strict Presses then C&J and Reverse Lunges

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Every 2 minutes for 12 minutes

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%

Then a Street Parking WOD from last week. For time

  • 10 x Clean and Jerk @ 95lbs
  • 8 x Front Rack Reverse Lunge (R+L=2 reps)
  • 9 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 8 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 7 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 6 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 5 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 4 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 3 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 2 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge
  • 1 x Clean and Jerk
  • 8 x Front Rack Reverse Lunge

Results: Strict Press 95-110-120-110-120-130-135lbs. Metcon 18:22. Nice WOD.

Core Work then Deadlifts and HSPU then Run and KBS

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4 rounds

  • 10 x Sandbag Pullthroughs (L+R=1)
  • 10 x Hanging Medicine Ball Knee Tucks @ 8kg

Every 3 minutes for 18 minutes (6 rounds)

  • 3 x Deadlift @ 75%
  • 5 x Handstand Pushups

Then 4 rounds for time

  • 4 x Single Arm Kettlebell Push Press @ 24kg
  • 8 x Pullups
  • 30 x Kettlebell Swings @ 24kg

Results: Used 225lbs for Deadlifts. Metcon 10:26.

Death by EMOM

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Trying this interesting EMOM WOD from CF Invictus

Part 1 – For max reps

  • 60 second Row
  • Rest 60 seconds
  • 60 second Alternating Dumbbell Snatch @ 20kg
  • Rest 60 seconds
  • 60 second Toes to Bar
  • Rest 60 seconds
  • 60 second Double Unders
  • Rest 60 seconds
  • 60 second Front Squats @ 110lbs
  • Rest 60 seconds
  • 60 second Pushups

Rest 4 minutes then

Part 2 – EMOM for 24 minutes (4 rounds) do 55-65% of the reps from part 1 per round for each corresponding exercise

  • Minute 1 – Row
  • Minute 2 – Alt. DB Snatch
  • Minute 3 – Toes to Bar
  • Minute 4 – Double Unders
  • Minute 5 – Front Squats
  • Minute 6 – Pushups

Results: Could only finish two rounds in part2 before I had to stop. Felt like I was going to be sick. 🙁

Part 1 – Row 6, Snatch 20, T2B 23, DU 82, FS 18, Pushups 41

Part 2 – Row 4, Snatch 12, T2B 12, DU 45, FS 10, Pushups 22.