Monthly Archives: August 2024

Row, Deadlifts, KBS, Burpees and Step Ups

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Inspired by the Noah Calderon WOD on Wodwell….

AMRAP in 20 minutes…

Buy in

  • Row 1000m

Immediately followed by AMRAP of

  • 3 x Deadlift @ 220lbs/100kg
  • 6 x Burpees
  • 12 x Altrrnating Dumbbell Box Step Ups @ 14kg per hand (total, 6 per leg)
  • 24 x Kettlebell Swings @ 24kg

Results: 4 rounds plus 3 reps. 1000m Row in 4:06.

Ring Muscle Ups, Dips and Pullups then Row

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E2MOM for 20 minutes

  • 2 x Ring Muscle Ups
  • 3 x Ring Dips

Then 4 rounds, rest 1 minute between exercises, rest 3 minutes between rounds

  • 5 x Strict Pullup
  • 5 x Wide Grip Pullup
  • 5 x Chin Up (reverse grip pullup)
  • 5 x Narrow Grip Pullup
  • 5 x Commando Pullup Left
  • 5 x Commando Pullup Right

Then accumulate

  • 50 x Straight Arm Cable Pulldowns

Did the third variation in this old video

The Finisher… For total distance, a 30/30 tabata (8 rounds of 30 seconds on / 30 seconds off)

  • Row

Results: All MUs and Pullups done as show. Used 25kg for the cable pulldowns. Row 1141m total. See how the back and lats feel tomorrow.

Front Squats, Pistol Squats and HSPU then KB Clean and Press, Burpees and Lunges

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Every 3 minutes for 9 minutes

  • 3 x Front Squat @ 85-90% of 1RM from last time

Then every 3 minutes for 9 minutes

  • 10 x Alternating Pistol Squats (5 per leg)
  • 5 x Deficit Handstand Pushups

Then 4 rounds for time

  • 10 x Alternating Single Kettlebell Clean and Press (5 per side) @ 20kg
  • 15 x Burpees
  • 20 x Alternating Goblet Lunges (10 per leg) @ 20kg

Results: Used 185lbs for the Front Squats. Pistols with no heel elevation, but with 8kg KB as counter balance. Metcon 10:21.

Strict Press then Power Snatch and Pullups

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5 rounds and build to a heavy

  • 3 x Strict Press

Then 2 rounds of

  • Max Unbroken Strict Press @ 80% of 3 rep max above

Then 5 rounds, resting 2 minutes between rounds. Break as needed during each set to maintain form.

  • 6 x Power Snatch @ 85lbs
  • 6 x Wide Grip Pullups

Results: Strict Press 65-95-115-135-145(fail after 2 reps)lbs…so 135lbs/60kg. Part 2 with 110lbs/50kg… 10 and 8 reps.