Author Archives: cbroccoli

DB Press, DB Rows, SL Deadlifts and Row

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A modified version of the CF New England WOD from Dec 23.

For time, do all of the following without resting between.

3 rounds

  • 10 x Dumbbell Strict Press @ 14kg per hand
  • 15 x Dumbbell Rows each Side @ 14kg per hand
  • 20 x Alternating Single Leg Deadlifts total @ 24kg

Row 50 calories (100 on Concept II)

3 rounds

  • 10 x Dumbbell Strict Press @ 14kg
  • 15 x Dumbbell Rows each Side @ 14kg
  • 20 x Alternating Single Leg Deadlifts total @ 24kg

Results:  24:39 (50 cal row took 8:36).  Nice conditioning workout after being off for a couple of days. I did the presses with both arms at the same time.  For the rows, did one arm at a time with one hand on bench.  Deadlifts, switched leg for each rep. 

Week in Review for Dec 17 to Dec 23, 2018

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Strength and Skill Work:

DayMovement
Class		ExercisesPriority
MondayWG
Back Squats
Pullups
EMOM
Tuesday–––
Wednesday–––
ThursdayW
Dumbbell Press
Barbell Row
Task
Friday––
–
Saturday–––
Sunday–––

Metcon:

DayMovement
Class		ExercisesPriority
MondayGW
Goblet Squats
Pullups
Handstand Pushups
Task
Tuesday–––
WednesdayM
Run
Task
ThursdayMGW
Row
Push Press
Toes to Bar
Time
FridayWMG
12 Days  Chipper
Task
Saturday–––
Sunday–––

Dumbbell Presses and Rows then Row, Push Press and T2B

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8 rounds of

  • 8 – 10 x Seated Dumbbell Press
  • Rest 30 seconds
  • 4 – 5 x Barbell Rows
  • Rest 90 seconds

Increase weight until you cannot complete the max number of reps.  Then stick with that weight for the rest of the workout.

Then AMRAP in 15 mintues of

  • 10 Calorie Row
  • 10 x Push Press @ 95lbs
  • 10 x Toes to Bar

Results:   Dumbbell Press 10-12-14-16-16-16-16-16kg.  Barbell Rows – 80-95-105-115-120-120-120-120lbs.  Metcon – 4 rounds plus 5 reps.

Back Squat and Pullups then Goblet Squats, HSPU and Pullups

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This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below. 

Every 2 minutes for 16 minutes (8 rounds)

  • 2 x Back Squat @ 80% 1RM
  • 3 x Strict Pullups

Then 4 rounds for time of

  • 5 x Handstand Pushups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pullups

Results:  This turned out to be a really good workout.  Back Squats at 200lbs.  Metcon in 9:20.