Monthly Archives: May 2022

Back Squats, T2B and Burpees

By | | , , , ,
Comments Off on Back Squats, T2B and Burpees

Every 3 minutes for 15 minutes, work up to a heavy

  • 6 x Back Squat

Then, inspired by CF New England’s WOD from 18. May…

AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar (only on first round)
  • 12 x Front Squat @ 95lbs
  • 10 x Burpees

Rest 5 minutes, then AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar
  • 9 x Front Squat @ 115lbs
  • 10 x Burpees

Rest 5 minutes, then AMRAP in 5 minutes

  • Buy in: 20 x Toes to Bar
  • 6 x Front Squat @ 135lbs
  • 10 x Burpees

Results: Back Squats 135-165-185-200-210lbs. Metcon 3 rounds-2 rounds plus 14 preps-2 rounds. Originally planned to do back squats throughout the workout but only have one rack, so no place to put the bar during the T2B. In this case took the bar from the floor for the front squats since the weight is reasonable.

Bench Press and Pullups then Pullups, Pushups and Row

By | | ,
Comments Off on Bench Press and Pullups then Pullups, Pushups and Row

Every 30 seconds for 10 minutes

  • 1 x Strict Chest to Bar Pullup (as high as possible)

Then 5 rounds

  • 6 x Bench Press
  • Rest 30 seconds
  • 4 x Weighted Pullups @ 10kg
  • Rest 90 seconds

Then 3 rounds

  • 10 x Bench Press @ 80-85% of above weight
  • 15 x Barbell Reverse Rows

Then accumulate

  • 50 x Pushups

Results: This time touched chest on all 20 reps. Bench Press 165lbs. Used 135lbs for the second set of Bench Press.

C2B Pullup

Core Work then Pullups, Pushups and Row

By | | , , ,
1 Comment

4 rounds of 30 seconds on/30 seconds off of

  • Knee Tucks
  • Kettlebell Pullthroughs @14kg
  • Russian Twist @ 14kg
  • Mountain Climbers

Then 5 rounds of

  • 3-5 x Strict Chest to Bar Pullups
  • 8-10 x Ring Pushups with hand turnout (palms forward)

For time 3 rounds of

  • Row 500m
  • Rest 1 minute between rounds

Results: Didn’t touch my chest to the bar on any attempt 😞… working on my form and back strength. Row 1:50-1:55-1:59.

Front Squats then Double Unders, Lunges and Clusters

By | | , , , ,
Comments Off on Front Squats then Double Unders, Lunges and Clusters

6 rounds of

  • 2 x Slow Eccentric Front Squats @ 75-80% (31×3)
  • Rest 2 minutes

Then for time (Abbreviated Street Parking Fenrir Vault WOD – RX is 4 x Cluster/Lunge Combo each round)

  • 5 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 10 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • 15 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs
  • …
  • 50 x Double Unders
  • 1 x Cluster @ 75lbs
  • 4 x Overhead Lunges @ 75lbs

Results: Used 165lbs for the front squats. Metcon 10:45.