Category Archives: Medium (< 15 min)

< 15 minutes

Strict Press then Snatch, T2B, Burpees and Push Press

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Strict Press

  • 5 x @ 70-75%
  • 3 x @ 80-85%
  • 3 x @ 85-90%
  • 2 x @ 90-95%
  • 1.1.1.1.1 x @ 90+% (rest 2 min between singles)

Then CFNE’s “I Love this Bar WOD”

AMRAP in 7 minutes

  • Max Reps Power Snatch @ 85lbs
  • Every minute stop and do 7 Toes to Bar

Rest 6 minutes then AMRAP in 7 minutes

  • Max Reps Burpees
  • Every minute stop and do 7 Push Press @ 85lbs

Results: Strict Press 100-115-125-135-145lbs/66kg. Metcon 23-43…wow real arm burner.

Strict Presses then Pull Throughs, Pike Lifts and DB Snatch

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5 rounds of

  • 3 x Strict Press @ max weight from last time

Then 3 rounds of

  • 8 x Kneeling Single Kettlebell Strict Press @ 16kg per side

Then AMRAP in 12 minutes of

  • 10 x Kettlebell Pull Throughs @ 14kg (total – 5 reps in each direction)
  • 10 x Dumbbell Snatch Left @ 20kg
  • 10 x Pike Lifts Over a Kettlebell (over and back = 1 rep)
  • 10 x Dumbbell Snatch Right @ 20kg

Results: Presses seemed easy today. Used 115lbs. Metcon 4 rounds plus 28 reps.

Muscle Ups, Reverse Rows and Tricep Extensions then Row and T2B

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3 rounds of

  • 3 x Skin the Cat

Then accumulate

  • 20 x Ring Muscle Up from L-Sit on Floor (or work on Transitions)

Then 3 rounds of

  • 10 x TRX Reverse Rows
  • 10 x TRX Tricep Extensions

Then 4 rounds for time

  • 500m Row
  • 12 x Toes to Bar

Results: Metcon 13:15

Back Squats then Front Squats, Push Press, Row and Burpees

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5 rounds

  • 3 x Back Squats @ max from last time

Then 2 rounds of

  • 15 x Back Squat @ 60% from above
  • Rest 2 minutes

Then inspired by WODwell CF’s “Bundle of Joy” WOD… AMRAP in 15 minutes of

  • 5 x Push Press @ 95lbs
  • 10 x Front Squats @ 95lbs
  • 15 x Burpees
  • At 5:00 and 10:00 stop and Row 20 calories

Results: Used 215lbs/97.5kg for the first set of 3 x Back Squats, 135lbs for the second set of 15. Metcon 4 rounds plus 10 reps.