Monthly Archives: April 2022

Back Squats and Hip Thrusts then DUs, Snatches and Back Squats

By | | , , , ,
2 Comments

3 rounds, resting 2 minutes between rounds

  • 6 x Back Squats @ 75-80% of 1RM

Then every 3 minutes for 9 minutes

  • 18 x Hip Thrusts @ same weight as above

Then the Street Parking “Midgard” Vault WOD… 3 sets, rest 2 minutes between sets. Each set is 2 rounds of

  • 30 x Double Unders
  • 16 x Ground to Overhead @ 20kg Sandbag
  • 30 x Double Unders
  • 16 x Back Squat @ 20kg Sandbag

Results: Back Squats and Hip Thrusts @ 185lbs. Metcons: Timer app crashed during first set, so only got times for rounds 2 and 3… 4:37 and 4:43.

Pullups and Cable Pulldowns then Dips, Row, Presses, Squats and Pushups

By | | , , ,
Comments Off on Pullups and Cable Pulldowns then Dips, Row, Presses, Squats and Pushups

3 rounds of

  • 8 x Weighted Pullups @ 3kg

Then every 3 minutes for 9 minutes

  • 20 x Cable Pulldowns @ 50lbs

3 rounds for time

  • 10 x Dips
  • 15 Calorie Row
  • 20 x Single Kettlebell Strict Press @ 14kg Left
  • 20 x Single Kettlebell Strict Press @ 14kg Right
  • 25 x Goblet Squats @ 24kg
  • 30 x Pushups

Results: Kept Pullup weight light to see if small increments works better. Metcon 24:59. First round went quick, the other two were much slower… not an easy WOD.

Pullups and a Chipper

By | | , , , ,
3 Comments

3 rounds of

  • 10 x Strict Pullups

Then 3 rounds of

  • 10 x TRX Tricep Extensions
  • 10 x TRX Reverse Rows

AMRAP in 20 minutes

  • 24 x Alternating Dumbbell Snatch @ 20kg
  • 24 x Weighted Situps
  • 24 x Deadlift @ Body Weight (165lbs/75kg)
  • 24 x Pushups
  • 24 x Kettlebell Swings @ 24kg
  • 24 x Alternating Reverse Lunges @ 20kg per hand

Results: Was able to get all 10 Pullups for all 3 rounds, rested up to 3 minutes between. Metcon 2 rounds plus 6 reps.

Pullups and Muscle Ups then Frog Stand, Curls, Ring Rows and HSPU

By | | , , ,
Comments Off on Pullups and Muscle Ups then Frog Stand, Curls, Ring Rows and HSPU

2 rounds of max unbroken (rest 2 minutes between rounds)

  • Strict Pullups

Then accumulate

  • 30 x Jumping Bar Muscle Ups

Then for time

  • 100 x Ring Rows
  • Every time you break do 3 x Handstand Pushups

Then 3 rounds

  • 30 second Frog Stand Hold
  • 15 x DB Curls @ 10kg per Hand

Then 3 rounds

  • 30 second Frog Stand Hold
  • 10 x DB Curls @ 10kg per Hand

Results: Pullups 10 and 8 😞. Jumping MU with 4 risers. Rows. in 12:53.

Front Squats and Cleans

By | | , , , ,
1 Comment

Warm up with 2 rounds of

  • 5 x Front Squat @ empty bar
  • 10 x Muscle Clean @ empty bar

3 rounds, resting 2 minutes between rounds

  • 6 x Front Squats @ 75-80% of 1RM

Then every 2 minutes for 10 minutes working up to a heavy Squat Clean complex

  • 1 x High hang from waist
  • 1 x Hang from above knee
  • 1 x Low hang from below knee
  • 1 x Clean from floor.

Then EMOM for 6 minutes

  • 1 x Clean @ max weight from above

Then 4 rounds of

  • 10 x Pike Lift over Kettlebell
  • 10 x Pike Lift Pulses
  • Rest 30 seconds

Results: Used 165lbs for the Front Squats. Complex 95-110-120-130-135lbs/61kg. Used 135lbs for the Cleans.