Monthly Archives: August 2021

Back Squats, Step Ups and Glute Bridges

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Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Then 4 rounds, rest 30 seconds between rounds

  • 3 x Back Squat @ 90% of above weight

Then accumulate the following, splitting up as desired

  • 60 x Dumbbell Step Ups @ 20kg per hand
  • 60 x Weighted Glute Bridges @ 95lbs/43kg

Results: Back Squat got up to 205lbs/93kg. Used 185lbs for the second part. For the last part broke it into 6 rounds of 10 each.

OH Presses then DB Snatches and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Strict Overhead Press

Then EMOM for 6 minutes

  • 8 x Dumbbell Push Press @ 18kg

Then for time (time cap 20 mins)

  • 10 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 5 x Pushups
  • 9 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 10 x Pushups
  • 8 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 15 x Pushups
  • 7 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 20 x Pushups
  • 6 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 25 x Pushups
  • 5 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 30 x Pushups
  • 4 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 35 x Pushups
  • 3 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 40 x Pushups
  • 2 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 45 x Pushups
  • 1 x Alt Dumbbell Snatch
  • 50 x Pushups

Results: Overhead Press 125lbs. Metcon 8 rounds plus 2 snatches and 40 pushups… that was a lot of pushups!

Deadlifts, Burpees and V-Ups

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Going into the office so needed a quick, full body workout.

AMRAP 14 minutes of the following (repeat of a WOD I did in 2015 and then again in 2016):

  • 2 x Bodyweight Deadlifts
    4 x Burpees
    6 x V-Ups (or Situps)
  • 3 x Deadlifts
    6 x Burpees
    9 x V-Ups
  • 4 x Deadlifts
    8 x Burpees
    12 x V-Ups

etc… (+1, +2, +3)

Results: 6 rounds plus 8 deadlifts, 17 burpees and 13 V-Ups. This beat the 5 rounds I did the last two times I did this WOD so not bad.

Pullups and HSPU then Dips, Kneel Stand. Row, Burpees and DUs

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EMOM for 12 minutes

  • Even Minute: 3 x Strict Chest to Bar Pullups
  • Odd Minute: 3 x Deficit Handstand Pushups

Then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alternating Kneel Stand with 20kg Sandbag (total 10 reps per leg)
  • Max reps Double Unders

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Cal Row

Rest 1 minute then AMRAP in 5 minutes

  • 10 x Dips
  • 20 x Alt Kneel Stand with 20kg Sandbag
  • Max Burpees

Results: Metcon 163 reps – 47 calories – 32 reps. Double Unders still not great.

Cleans and HSPU

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Take 15 minutes and warm up Squat Cleans

  • 10 x Muscle Clean @ Empty Bar
  • 10 x Strict Press @ Empty Bar
  • 10 x Front Squat @ Empty Bar
  • 5 x Hang Power Clean @ 65lbs/30kg
  • 5 x Strict Press @ 65lbs
  • 5 x Front Squat @ 65lbs
  • 5 x Hang Power Clean @ 95lbs/43kg
  • 5 x Strict Press @ 95lbs
  • 5 x Front Squat @ 95lbs
  • 3 x Tempo Clean @ 110lbs/50kg
  • 3 x Strict Press @ 110lbs
  • 3 x Front Squat @110lbs
  • 1.1.1.1.1 x Squat Clean @110lbs

Another Wodwell CF WOD from Instagram.

  • 30 x Squat Cleans @ 120lbs/55kg
  • 15 x Handstand Pushups
  • 20 x Squat Cleans @ 120lbs/55kg
  • 10 x Handstand Pushups
  • 10 x Squat Cleans @ 120lbs/55kg
  • 5 x Handstand Pushups

Results: Warm up as prescribed. Focused on form for the final set of singles. Still a work in progress…

https://youtube.com/shorts/m9H7KvL6Zzc?feature=share

Metcon 24:57. Still focused on form, so broke mostly into singles or doubles. Due to the high volume, I do not recommend using the barbell if you don’t regularly do Front Squats ;-). Instead I’d use moderately heavy (18-20kg) dumbbells or kettlebells for the Squat Cleans.