Category Archives: Medium (< 15 min)

< 15 minutes

Front Squat plus Down and Back Chipper

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Front Squats for form

  • 5-5-5-5-5

Then for time perform the following:

  • 40 x Hand Release Pushups
  • 30 x Kettlebell Swings @ 24kg
  • 20 x Toes to Bar
  • 10 x Lunges with Bar in Front Squat Position @ 43kg
  • 20 x Toes to Bar
  • 30 x Kettlebell Swings
  • 40 x Hand Release Pushups

Result: Front Squats – 30kg-40kg-40kg-45kg-45kg.  Metcon: 13.27.

Double Unders, Pistols, Sumo DLHP, Handstand Pushups

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Practice Double Unders

Pistol Squats

  • 3-3-3-3-3

Then perform AMRAP in 7 minutes of:

  • 7 x Sumo Deadlift Highpull @ 40kg (88lbs)
  • 7 x Handstand Pushups

Results:  For the pistols, foot on 5kg plate, 2.5kg counter weight in hands.  AMRAP:  4 rounds plus 7 HSPU.

 

T-Getups, Empower WOD plus L-Sit Hold

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A. Turkish Getups with Dumbell

3-3-3 – do 3 on one side then 3 on the other side for one round

B. Then “Empower” WOD… Complete as many rounds and reps as possible in 14 minutes of:

  • 9 x Burpees
  • 20 x Kettlebell Swings
  • 20 x Air Squats

C: Then EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  Part A:  10kg/14kg/16kg;  Part B:  6 rounds (54 burpees, 120 Kettlebell Swings, 120 Air Squats); Part C: L-Sit very improved over last week.  Next week can up the first two rounds to 20 seconds.