Author Archives: cbroccoli

Handstand Work and Deadlifts then DUs, Pullups and HSPU

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Take 15 minutes and work on Handstands.

Then based on a RepWerks series off Imstagramm… 4 rounds of

  • 6 x Touch and Go Deadlift @ 75% of 10RM set on 31. March

Then inspired by Crossfit’s WOD from today… AMRAP in 15 minutes of

  • 20 x Double Unders
  • 5 x Handstand Pushups
  • 5 x Strict Pullups

Results: 10RM was 100kg so used 75kg for the Deadlifts. Metcon 9 rounds plus 14 reps.

Clean Complex then KB EMOM

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5 rounds of the following complex, increaseing weight wach round

  • 2 x Hang Power Clean
  • 2 x Power Clean
  • 2 x Clean

Then 5 rounds continung from the last heaviest weight work up to a heavy

  • 1 x Clean

EMOM for 12 minutes, use single Kettlebell, alternate hands per minute (6 rounds per side)

  • 6 x Kettlebell Swing @ 20kg
  • 4 x Kettlebell Clean
  • 2 x Kettlebell Overhead Press
  • 1 x Kettlebell Thruster

Results: Cleans part 1 65-85-95-115-125lbs/57kg. Cleans part 2 135-155-165-165-165lbs/75kg.

DUs then Bench Press

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EMOM for 10 minutes

  • 30 x Double Unders

Then every 90 seconds for 5 rounds (7 1/2 minutes) with forearms on a large stability ball

  • 10 x Forearm Saw (foreward and back is one rep)
  • 10 x Stir the Pot Left
  • 10 x Stir the Pot Right

Then 4 rounds, rest 2 minutes between rounds, increase weight per round

  • 20 x Bench Press
  • 15 x Bench Press
  • 10 x Bench Press
  • 5 x Bench Press

Results: Bench Press 95-115-125-135lbs/61kg.