Monthly Archives: November 2022

Bench Presses and Dips then Power Cleans and V-Ups

By | | , , , ,
Comments Off on Bench Presses and Dips then Power Cleans and V-Ups

4 rounds of

  • 8 x Bench Press @ 75% of 2RM

Then 4 rounds of

  • 4 x High Half Dips (top of Dip to 90°)
  • 4 x Low Half Dips (bottom of Dip to 90°)
  • 4 x Full Dips
  • 4 second Hold at 90°

Then for time

  • 12 x Power Clean @ 95lbs
  • 15 x V-Ups
  • 10 x Power Clean @ 115lbs
  • 15 x V-Ups
  • 8 x Power Clean @ 125lbs
  • 15 x V-Ups
  • 6 x Power Clean @ 135lbs
  • 15 x V-Ups

Results: Used 140lbs for the Bench. Dips were hard… especially the last full dip on each round. Metcon 10:58. Tried to pick weights which could just be added in 5-10lbs increments to make it quicker on the changes. Nice one.

Front Squats, Back Squats, Lunges and Row

By | | , , , ,
Comments Off on Front Squats, Back Squats, Lunges and Row

4 rounds of

  • 6 x Front Squat @ 75% of 2RM

Then 4 rounds of

  • 8 x Back Squat @ same weight as above

Then based on the “Long Legs” WOD from WODwell…

For time 20-18-16-14-12-10-8-6 of

  • Calorie Row
  • Alternating Forward Goblet Lunges @ 24kg

Results: For the Squats used 155lbs. Metcon 16:13.

Deadlifts, Bench Press, Cleans and Bike

By | | , , , ,
Comments Off on Deadlifts, Bench Press, Cleans and Bike

Taken from CF New England’s “Lethal Linda” WOD using Rx weight from Linda…

AMRAP in 5 minutes of

  • Deadlift @ 230lbs (1.5 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Rest 5 minutes then… AMRAP in 5 minutes of

  • Bench Press @ 155lbs (1 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Rest 5 minutes then… AMRAP in 5 minutes of

  • Squat Cleans @ 115lbs (0.75 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Results: Nice Sunday WOD… needed the 5 minute “rest” to change weights and prep for the next round… 33-23-21 reps and 6.24km bike total (2-2.2km per round).

Bar MUs then Mountain Climbers, Pullups, Pushups, T2B and Run

By | | , , , ,
Comments Off on Bar MUs then Mountain Climbers, Pullups, Pushups, T2B and Run

Accumulate

  • 25 x Bar Muscle Ups

Then an Armistice Day themed WOD inspired by WODwell on Instagram…

6 rounds for time

  • 11 x Mountain Climbers
  • 11 x Pullups

Rest 2 minutes then

6 rounds for time

  • 19 x Pushups
  • 18 x Toes to Bar
  • 100m Run

Results: Did this one outside at the Pullup bars in the Parcour next to our house. I broke the Muscle Ups into an EMOM and did one per minute until the last two sets where I did 3 reps unbroken for each (surprised myself that I could string 3 together). Metcon Part 1 6:45 / Part 2 11:10 (messed up and only did 11 reps of each).

Front Squats then KBS, Deadlifts and Pushups

By | | , , , ,
Comments Off on Front Squats then KBS, Deadlifts and Pushups

4 rounds

  • 8 x Front Squats @ 70% of 2RM

Then based on the Vest and Bells WOD from Jollerblades on Instagram…

Wearing a 10kg weight vest, EMOM for 15 minutes, rotate throughout each of the movements (5 rounds per movement)

Results: Used 145lbs for the Front Squats. Metcon done.