Monthly Archives: April 2023

Burpees, Cleans, Push Presses and Front Squats

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Modified version of the ‘Shitshow 230314’ WOD from wodwellcf.

10 rounds for time, with a work rest ratio of 1:1 (for example if the first round takes 28 seconds, then rest 28 seconds before the 2nd round, if the 2nd round takes 35 seconds, then rest 35 seconds before the 3rd round, etc… see below)

  • 3 x Burpees
  • 3 x Power Clean @ same weight as final Bear Complex weight from last week
  • 3 x Front Squat
  • 3 x Push Jerks/Press
  • 3 x Burpees
  • Rest 1:1

Results: Used 115lbs … 20:17. Nice format. For an extra challenge bump it up to 15 rounds (Rx).

Bench Press and Ring Pullups then Pushups, KB Snatch and Row

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3 rounds of

  • 12 x Bench Press @ 95% of Bodyweight
  • Max Effort Ring Pullups

Then AMRAP in 20 minutes

  • 8 x Ring Pushups
  • 12 x Kettlebell Snatch per Arm @ 16kg
  • 16 Calorie Row

Results: Used 150lbs for the Bench. Ended up with 12-11-8 reps (will try again next week and see if I can improve on this). 8-8-8 on the Pullups. Metcon 6 rounds plus 8 reps.