Monthly Archives: December 2023

Weighted Pullups and Dips then Bike and Back Squat

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Take 15 minutes and accumulate

  • 60 seconds Free Standing Handstand

EMOM for 16 minutes alternate (8 rounds of each)

  • 2-3 x Weighted Narrow Grip Chinups @ 10kg
  • 4-5 x Weighted Dips @ 10kg

Then 2 rounds of

  • 8 x Wide Grip Pullups

Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)

  • Bike 1000m
  • Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)

Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).

Handstand Work then HSPU, T2B and DL

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Take 20 minute and work on Handstands.

Then this WOD from wodwell CF on Instagram, for time

  • 10 x Deficit Handstand Pushups (from yoga blocks)
  • 20 x Deadlifts @ 220lbs/100kg
  • 40 x Toes to Bar
  • 20 x Deadlifts
  • 10 x Deficit Handstand Pushups

Results: For part one did some frog stand holds and frog stand press outs (bring knees together and press up as far as you can towards a handstand then slowly drop to floor), then accumulated about 60 seconds free standing handstands kicking up against the wall (took about 5 rounds). Metcon 14:40.

Pullups and Reverse Rows then Rows, Pushups and Mountain Climbers

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Every 2 minutes for 10 minutes

  • 2-3 x Strict Ring Pullup from Deadhang with Flase Grip

Then very 2 minutes for 16 minutes

  • 5 x TRX Reverse Rows with 3 second descent (Tempo 30×0)

Then, using a single Kettlebell, every 2 minutes for 12 minutes

  • 10 x Alternating Single KB Bent Rows @ 20kg
  • 10 x KB Pushups (tip Kettlebell and put hands on Ball)
  • 10 x KB Mountain Climbers (r+l=1 rep, hands on KB ball)

Then accumulate

30 x Hanging Leg Raises from Bar (keep legs as strght as possible, raise legs to parallel with floor)

Results: Done as shown. Heavier KB Rows would have been better.

Handstand Work then Row, DB Front Squats and DB Push Press

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Take 15 minutes and work on Handstands…

  • Frog Stand (bent arms)
  • Crane Pose (straight arms)
  • Wall Walk to Wall Facing Pushup
  • Tucked Floating Frog/Crane Pose (raise legs off knees and hold unsupported)

Then for time 50-40-30-20-10 ( 5 rounds ) of

  • Calorie Row
  • DB Front Squat @ 16kg per hand
  • DB Push Press @ 16kg per hand

Results: Wrists not flexible enough for Crane Pose so need to work on the that. Metcon 30:18.

Front Squats then Squat Cleans and BBJs

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2 rounds of

  • 30 seconds Handstand Hold

Then 2 rounds of

  • 15 second Frog Stand

Then 3 rounds of

  • 1 x Pause Zombie Squat @ 65lbs (3-5 second pause)

Then 3 rounds of

  • 8 x Pause Front Squat @ 60% of 3RM (3 sec pause)

Then 4 rounds for time

  • 12 x Squat Cleans @ 95lbs
  • 12 x Burpee Box Jumps

Results: Front Squats @125lbs. Metcon 17:23.