Category Archives: Long (< 20 min)

< 20 minutes

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.

Pike Lifts and Bench Press, then Musle Ups, Dips Run, T2B and Thrusters

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3 rounds of

  • 3 x Pike Lift
  • 6 x Pike Lift Pulses (feet don’t touch the ground)
  • Repeat 3 for 3 sets

Then 3 rounds of

  • 6 x Bench Press @ 10lbs over Bodyweight

Then 8 rounds of

  • 1 x Bar Muscle Up
  • 5 x Dips on Pullup Bar

Then accumulate

  • 20 x Jumping Bar Muscle Ups

Street Parking WOD from this week, every 10 minutes for 20 minutes for maximum Thrusters

  • Run 800m
  • 30 x Toes to Bar
  • Max Rep Odd Object Thrusters

Results: Done as shown. For the Muscle Up and Metcon went out to the Vita Parcour so I could integrate the run. Metcon 65 reps (my 800m was closer to 900-950m). Use a rock I found for the Thrusters.

Presses then DB Clean, DB Front Squats and Row

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Every 2 minutes for 10 minutes work up to a heavy

  • 3 x Strict Press

Then with as few breaks as possible accumulate

  • 50 x Strict Press @ 45lbs

For max Calories, every 2 minutes for 16 minutes

  • 3 x Dumbbell Hang Power Clean
  • 3 x Dumbbell Front Squat
  • 2 x Dumbbell Hang Power Clean
  • 2 x Dumbbell Front Squat
  • 1 x Dumbbell Hang Power Clean
  • 1 x Dumbbell Front Squat
  • Row 30 seconds

Results: Strict Presses 95-115-125-135-135 (1 rep). Second part in 3 sets, 25-10-15. Metcon 10-10-9-9-9-10-10-10 calories, 77 total.