Category Archives: Long (< 20 min)

< 20 minutes

Weighted Pullups then DB Snatch, Burpees and Pullups

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Every 3 minutes for 9 minutes

  • 3 x Weighted Pullups

Then a modified Street Parking WOD from Instagram.

EMOM for 16 minutes

  • 4 x Double Dumbbell Snatch @ 16kg
  • 4 x Burpees
  • 4 x Pullups

Results: Done. Worked out to 30-40 seconds work, 20-30 seconds rest. Nice workout.

Toe Touches, KBS and HSPU

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Spend some time working on Overhead Squat drills.

AMRAP in 20 minutes of

  • 30 x Alternating Toe Touches (15 reps per foot)
  • 15 x Kettlebell Swings @ 32kg
  • 5 x Handstand Pushups

Results: Right shoulder still not cooperating with the OHS. Did some standing sots presses with empty bar and overhead squats with PVC/dowel to gain strength and flexibility. Metcon: 6 rounds plus 16 reps.

Cleans then TRX Atomic Pushups, Deadlifts, Cleans S2OH, Front Squats and Row

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5 rounds, 3 position Power Clean

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean
  • 1 x Power Clean

Then 5 rounds for time (Modified version of The Hateful 8 Benchmark WOD)

  • 8 x TRX Atomic Pushups
  • 8 x Deadlifts @ 95lbs
  • 8 x Power Clean @ 95lbs
  • 8 x Push Press @ 95lbs
  • 8 x Front Squats @ 95lbs
  • 8 Calorie Row

Results: Cleans 95-115-125-130-135lbs. Metcon 18:56.