Monthly Archives: October 2022

Deadlifts, DB S2OH and Bike

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For time

  • 20 x Deadlift @ 60% of 1RM
  • 20 x Dumbbell Shoulder to Overhead @ 16kg
  • 2000m Stationairy Bike
  • 15 x Deadlift @ 70%
  • 15 x Dumbbell Shoulder to Overhead
  • 1500m Stationairy Bike
  • 10 x Deadlift @ 80%
  • 10 x Dumbbell Shoulder to Overhead
  • 1000m Stationairy Bike
  • 5 x Deadlift @ 90%
  • 5 x Dumbbell Shoulder to Overhead
  • 500m Stationairy Bike

Results: Used 180-210-240-270lbs for the Deadlifts. 23:52.

Back Squats and Split Squats then T2B, Step Overs and Row

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5 rounds to work up to a heavy

  • 3 x Back Squat

Then 3 rounds of

  • 5 x Rear Foot Elevated Split Squats @ 50% of above weight

Then the “Tripoli” WOD from Wodwell CF…

3 rounds for time

  • 18 x Toes to Bar
  • 30 x Dumbbell Box Step Overs @14kg per Hand (total)
  • 42 Calorie Row

Results: BackSquat 185-205-215-225lbs. Used 115lbs for the second part. Metcon 22:08.

Strict Presses then Pull Throughs, Pike Lifts and DB Snatch

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5 rounds of

  • 3 x Strict Press @ max weight from last time

Then 3 rounds of

  • 8 x Kneeling Single Kettlebell Strict Press @ 16kg per side

Then AMRAP in 12 minutes of

  • 10 x Kettlebell Pull Throughs @ 14kg (total – 5 reps in each direction)
  • 10 x Dumbbell Snatch Left @ 20kg
  • 10 x Pike Lifts Over a Kettlebell (over and back = 1 rep)
  • 10 x Dumbbell Snatch Right @ 20kg

Results: Presses seemed easy today. Used 115lbs. Metcon 4 rounds plus 28 reps.

Cleans, Presses and Bike

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CF New England’s “The Sweet Escape” WOD.

For time

  • 15 x Unbroken* Hang Clean and Jerk/Press @ 95lbs
  • 3000m Bike (stationary bike)
  • 12 x Unbroken* Hang Clean and Jerk/Press @ 95lbs
  • 3000m Bike
  • 9 x Unbroken* Hang Clean and Jerk/Press @ 95lbs
  • 3000m Bike

* Every time you break do 500m penalty lap on the Bike.

Results: 25:22 (first round bike resistance set to 16/24, 2nd and 3rd rounds set to 18/24). Did not have to do any penalty laps but the last couple of reps per round were a challenge and 25 minutes is long enough :).