Author Archives: cbroccoli

Bench Press then Pushups and Pullups

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4 rounds

  • 5 x Bench Press @ 10lbs heavier than last time

Then for time

  • 150 x Pushups
  • Every time you break 5 x Strict Toes to Bar

Then finisher accumulate

  • 50 x Straight Leg Situps

Results: Used 175lbs/75kg for the Bench Press. Metcon 17:42, 15 rounds, kept it to 10 reps per round except in the first round (20) and last two rounds (8 and 2).

Back Squats then a KB Complex

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7 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1 x Back Squat

Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm

  • 6 x Single Kettlebell Swing @ 20kg
  • 3 x Single KB Snatch
  • 2 x Single KB Overhead Reverse Lunge (R+L=1rep)

Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.

OLY Power Complex then Row

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CF Mainsite WOD from 18. Oct… for time

  • 9 x Deadlifts @ 245lbs/110kg
  • 15 x Front Squats @ 155lbs/70kg
  • 21 x Power Clean and Press @ 125lbs/57kg

Guidance on this WOD was to pick weights so that you can do the Deadlifts unbroken, Front Squats in less than 3 sets and the C&P in under 4 minutes.

Then finisher… AMRAP in 8 minutes of 30 seconds on/30 seconds off of

  • Row for Calories

Results: Metcon 14:33, including time to change weight. Deadlifts unbroken, Front Squats 2 rounds (8/7), C&P 8 minutes :(. Finisher 74 cal.