Category Archives: Medium (< 15 min)

< 15 minutes

Power Snatch then Snatches, Double Unders and Pullups

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Every two minutes for 12 minutes

  • 3 x Power Snatch

The next part is taken from the CF New England WOD from Feb 5.

AMRAP in 15 minutes of

  • 25 x Double Unders
  • 5 x Power Snatch @ 75% of 3 rep max
  • 25 x Double Unders
  • 10 x Strict Pullups

Results:   Power Snatch 65-75-80-95-100-105lbs.  Metcon 5 rounds plus 21 reps.

Back Squats and Ring Dips then Back Squats and Devil Presses

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5 rounds

  • 3 x Back Squat
  • Rest 30 seconds
  • 8 x Strict Ring Dips
  • Rest 2 minutes

Then for time

  • 100 x Back Squats @ 95lbs/43kg
  • EMOM stop and do  3 x Devil Press (Man Makers without the Renegade Rows) @ 14kg per hand

Results:  For the Back Squats 135-165-185-195-200lbs.  Metcon in 10:58.

Dumbbell Press then DB Deadlift, DB Front Squat and HSPU

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3 rounds

  • 5 x Seated Dumbbell Press

Increase weight per round, rest as needed.

This next part is mostly a repeat of a WOD from 2017.

5 rounds for time

  • 10 x Dumbbell Deadlift @ 20kg
  • 10 x Dumbbell Front Squats @ 20kg
  • 10 x Handstand Pushups

Results: Metcon 15:48 (finished last time in 17:45, including 200 Double Unders, so not so bad this time).

Dumbbell Snatches and Pullups then Toes to Bar, DB Hang Clean and Jerk, and Burpees

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Every 2 minutes for 10 minutes (5 rounds)

  • 5 x Dumbbell Snatch @ 50lbs/23kg Left Hand
  • 5 x Dumbbell Snatch Right Hand
  • 5 x Strict Pullups

This next part is inspired by the 18.1 WOD but modified since I am in a hotel which does not have a rowing machine.

AMRAP in 12 minutes of

  • 8 x Toes to Bar
  • 10 x Dumbbell Hang Clean and Jerk @ 14kg
  • 12 x Burpees

Results:  For the metcon 5 rounds plus 18 reps.

Back Squats then HSPU, Hang Power Clean and Reverse Lunges

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Inspired by the CF Invictus WOD from from Jan 22.

6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

Then AMRAP in 12 minutes of

  • 4 x Handstand Pushups
  • 8 x Hang Power Clean @ 95lbs
  • 12 x Reverse Lungs with Bar in Front Rack @95lbs

Results:   Back Squat 170-185-200-185-205-220lbs.  Metcon 5 rounds plus 3 reps.