Monthly Archives: November 2021

Pullups and Pushups then Row, S2OH and Devil Press

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EMOM for 20 minutes

  • 2 x Weighted Ring Pullup
  • 3-5 x Weighted Pushup

Then AMRAP in 12 minutes

  • 21 Calorie Row
  • 15 x Dumbbell Strict Press @ 14kg
  • 9 x Devil Press @ 14kg

Results: Used a 10kg weight vest for the pullups and pushups. Metcon 3 rounds plus 10 cal.

Barbell Complex then Toes to Bar, Kettlebell Swings and Burpees

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Every 3 minutes for 15 minutes do 2 sets of the following complex, increase weight per round. Pause and reset between sets.

  • 1 x Power Clean
  • 1 x Front Squat
  • 1 x Push Press
  • 1 x Clean
  • 1 x Push Press

Then for time 3-6-9-12-15-18 reps of (CF New England WOD from 10.28.2021)

  • Toes to Bar
  • Kettlebell Swings @ 32kg
  • Burpees

Rresults: 95-115-125-130-135lbs. Metcon 13:36.