Monthly Archives: September 2020

Handstand Hold, V-Ups and KBS then DUs and DLs

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EMOM for 15 minutes (5 rounds of each)

  • Station 1 – 30 Second Handstand Hold
  • Station 2 – 30 Second Bicycle plus Knee Tuck
  • Station 3 – 30 Second Kettlebell Swings @ 32kg

Then AMRAP in 10 minutes of (Steet Parking Instagram WOD)

  • 5 x Double Unders
  • 3 x Deadlifts @ 235lbs
  • 10 x Double Unders
  • 3 x Deadlifts
  • 15 x Double Unders
  • 3 x Deadlifts
  • etc.

Results: Nice mashup I made for today. Ended up with 86 KBS @ 32kg. Metcom completed round of 40 plus 45 double unders (may have done the round of 35 twice).

Cleans then Strict Press

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3 rounds of the following complex starting with empty bar

  • 3 x Hang Power Clean
  • 3 x Front Clean
  • 3 x Power Clean
  • 3 x Squat Clean

Every 2 minutes for 16 minutes

  • 3 x Squat Clean @ 65%
  • 2 x Squat Clean @ 75%
  • 2 x Squat Clean @ 80%
  • 1 x Squat Clean @ 85%
  • 1 x Squat Clean @ 90%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%
  • 1 x Squat Clean @ 95%

Then 5 rounds (still working on my shoulder)

  • 5 x Strict Press @ 95lbs

Results: Squat Clean 95-115-125-135-145-150-155-160lbs.