Author Archives: cbroccoli

Front Squats then Upright Rows, DUs, Curls, Row and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Front Squats

Then today’s WOD was inspired by Street Parking’s “BroSesh” WOD posted on Instagram this week.

Every 5 minutes for 25 minutes

  • 150m Row
  • 12 x Barbell Upright Rows @ 45lbs (open bar)
  • 15 x Pushups
  • 12 x Dumbbell Bicep Curls @ 9kg each hand
  • 40 x Double Unders

Results: Front Squats got to 170lbs/77kg. Metcon went well, finished most rounds in around 3 minutes.

Deadlifts then some Core Work

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Take 15 minutes and work up to a heavy

  • 6 x Deadlift

EMOM for 10 minutes do both of the following in each minute

  • 2 x Deficit Deadlift @ 75% from above
  • 15 second Handstand Hold

Then three x 4 minute Tabatas of 20 second work, 10 second (8 rounds), rest 1 minutes between Tabatas

  • Tabata 1 – Crossover Mountain Climbers
  • Tabata 2 – Alternating single leg V-Ups
  • Tabata 3 – Single Leg Pike Lifts

Results: Part 1 225lbs/102kg. Part 2 used 170lbs/77kg.

Pullups, Bench Press then Power Cleans, Pullups and Box Jump Overs

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Then 5 rounds, working up to a heavy Bench Press

  • 6 x Bench Press
  • Rest 30 seconds
  • 5 x Strict Pullups
  • Rest 2 minutes

Then taken from Street Parking’s Hermes WOD on Instagram…

AMRAP in 3 minutes of

  • 7 x Hang Power Clean @ 75lbs/35kg
  • 7 x Pullups
  • 7 x Box Jump Overs

Rest 1 minute then repeat for a total of 4 rounds.

Results: Bench Press 155lbs/70kg. Metcon – 2 rounds + 17 reps – 2+7 – 2+5 – 2+2.

Back Squats and Double Unders then TRX Rows, Pushups and Situps

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5 rounds, working up to a heavy Back Squat

  • 6 x Back Squat
  • Rest 30 seconds
  • 50 x Double Unders
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 60-65% from above

Then AMRAP in 8 minutes of

  • 8 x TRX Reverse Row
  • 12 x Pushups
  • 16 x Situps

Results: Back Squat 185lbs/84kg. Used 115lbs for the second part. Metcon 5 rounds plus 5 reps.