Category Archives: Long (< 20 min)

< 20 minutes

Front Squats then Squat Cleans and BBJs

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2 rounds of

  • 30 seconds Handstand Hold

Then 2 rounds of

  • 15 second Frog Stand

Then 3 rounds of

  • 1 x Pause Zombie Squat @ 65lbs (3-5 second pause)

Then 3 rounds of

  • 8 x Pause Front Squat @ 60% of 3RM (3 sec pause)

Then 4 rounds for time

  • 12 x Squat Cleans @ 95lbs
  • 12 x Burpee Box Jumps

Results: Front Squats @125lbs. Metcon 17:23.

Deadlifts, Thrusters and Row

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Based on the Hooch WOD posted by wodwell

5 rounds for time (time cap 20 minutes)

  • 11 x Deadlifts @ 220lbs/100kg
  • 14 x Single Kettlebell Thruster @ 20kg (7 per side)
  • Every 2 minutes stop and Row 250m (pickup where you left off when done)

Results: 4 rounds even… accidently stopped after 9 rounds, got confused on timer. Probably could have gotten another 5 deadlifts in.

Front Squats, Kettlebell Swings, Burpees

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This is the Pilchuck Memorial WOD posted by wodwell on Instagram.

6 rounds for time

  • 10 x Front Squat @ 125lbs (take weight from Rack) Rx is 225lbs
  • 24 x Kettlebell Swings @ 32kg
  • 14 x Burpee Box Jumps

Results: Time capped it at 20 minutes… 4 rounds plus 13 reps. If you have the time go ahead and finish… hard one.