Category Archives: Long (< 20 min)

< 20 minutes

Bar MUs then Mountain Climbers, Pullups, Pushups, T2B and Run

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Accumulate

  • 25 x Bar Muscle Ups

Then an Armistice Day themed WOD inspired by WODwell on Instagram…

6 rounds for time

  • 11 x Mountain Climbers
  • 11 x Pullups

Rest 2 minutes then

6 rounds for time

  • 19 x Pushups
  • 18 x Toes to Bar
  • 100m Run

Results: Did this one outside at the Pullup bars in the Parcour next to our house. I broke the Muscle Ups into an EMOM and did one per minute until the last two sets where I did 3 reps unbroken for each (surprised myself that I could string 3 together). Metcon Part 1 6:45 / Part 2 11:10 (messed up and only did 11 reps of each).

Weighted Pullups and Rows then KB Swings and KB Presses

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10 rounds of

  • 3 x Weighted Pullups @ 13kg

Then 3 rounds of

  • 10 x Ring Rows

Then EMOM for 20 minutes rotate through the following (5 rounds of each)

  • Station 1 – 10 x Kettlebell Swings @ 32kg
  • Station 2 – 8 x Kneeling Single Kettlebell Press Left @ 16kg
  • Station 3 – 10 x Kettlebell Swings
  • Station 4 – 8 x Kneeling Single Kettlebell Press Right @ 16kg

Results: Done.

Bench Press the Dips, Pushups and Row

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Take 15 mintues and work up to a heavy

  • 2 x Bench Press

Then 4 sets of

  • 7 x Bench Press @ 65% from above

Then for time, 5 rounds of

  • 500m Row
  • 10 x Dips

Immediately followed by

  • 30 x Pushups
  • 15oom Row

Results: Bench Press only 185lbs 😞. Used 120lbs for the second part. Metcon 16:40.