Monthly Archives: November 2023

Front Squats, Kettlebell Swings, Burpees

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This is the Pilchuck Memorial WOD posted by wodwell on Instagram.

6 rounds for time

  • 10 x Front Squat @ 125lbs (take weight from Rack) Rx is 225lbs
  • 24 x Kettlebell Swings @ 32kg
  • 14 x Burpee Box Jumps

Results: Time capped it at 20 minutes… 4 rounds plus 13 reps. If you have the time go ahead and finish… hard one.

Overhead Press then Row, Pullups and Dips

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Take 7 rounds and work up to a heavy 1RM

  • 5-3-3-2-1-1-1 x Strict Press

Then for time

  • 21 Calorie Row
  • 15 x Weighted Dips @ 10kg
  • 9 x Weighted Pullups @ 10kg
  • 21 Cal Row
  • 15 x Dips
  • 9 x Strict Pullups
  • 21 Cal Row
  • 15 x Pushups
  • 9 x Kipping Pullups

Then every 2 minutes for 8 minutes

  • 10-12 x Floor Seated Overhead Press @ 14kg

Then 4 rounds of

  • 5 x Single Leg Pike Lifts (l+r=1 rep)
  • 2 x Pike Lifts
  • Repeat for 3 sets

Results: 75-105-125-135-145-150lbs(fail)-145lbs/66kg. Metcon 10:24.

TGUs and Deadlifts then a KB Complex

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3 rounds of

  • 6 x Alternating Turkish Getups @ 14kg (3 per side)

Then 4 rounds

Then every 2 minutes for 12 minutes with a single Kettlebell

  • 5 x Kettlebell Swings Left @ 20kg
  • 5 x Kettlebell Squat Cleans Left @ 20kg
  • 5 x Kettlebell Push Press @ 20kg
  • Repeat on Right

Results: Done as shown. Had about 45 seconds rest on the KB Complex between rounds.

Core Work then Cleans

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3 rounds of

  • 10 x Toes to Bar on Incline Bench
  • 10 x Straight Leg Situps
  • 10 x Kettlebell Pull Throughs @ 8kg (r+l=1 rep)

Then 5 rounds to work up to a heavy

  • 3 x Power Clean

Then 2 rounds of AMRAP in 1 minute (does not need to be unbroken), rest 2 minute between rounds

  • Hang Power Clean @ 80% of above

Results: 115-135-135-145-150lbs(fail after 1 rep). Prat 2 used 115lbs/52kg – 12 reps (6+6) and 10 reps (6+4).

Back Squats then Lunges, Kettlebell Swings and Pike Lifts

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Take 7 sets and work up to heavy 1RM Back Squat

  • 5-3-3-2-1-1-1 x Back Squat

Then AMRAP in 12 minutes if

  • 20 x Alternating Back Rack Reverse Lunge @ 45-50% of above 1RM (total, 10 per leg)
  • 15 x Kettlebell Swings @ 24kg
  • 10 x Pike Lift over Kettlebell (over and back = 1 rep)

Results: 135-185-205-225-245-255-260lbs/118kg. Metcon used 120lbs, 3 rounds plus 14 reps.