Category Archives: Duration

Deadlifts and Double Unders then Two Tabatas

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AMRAP in 15 minutes

  • 8 x Deadifts @ 1.1 x BW
  • 50 x Double Unders

Then 2 standard 20/10, 4 minute tabatas, resting 2 minutes between

  • Tabata 1: Alternating Hollow Hold / Superman
  • Tabata 2: Russian Twist

Results: Metcon 8 rounds plus 4 reps. 

Snatches, Overhead Squats and Toes to Bar

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Spend 20 minutes and work on

  • 1 x Power Snatch
  • 1 x Overhead Squat

Work up to a heavy couplet.

Then take 5 minutes and work on Squat Snatches/Snatch Balance.

Then for time 15-12-9 of

  • Power Snatch/Overhead Squats @ 75lbs
  • Toes to Bar

Results:  Power Snatch and OHS went well, got to 95lbs.  Squat Snatches and Snatch Balance were also OK but still need work, used an empty bar.  Was able to do one Squat Snatch at 75lbs.  Metcon 9:36.

Single Leg DL and Glute Bridges then DB Snatch and Burpees

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Hotel travel WOD. 

3 rounds

  • 5 x Single Leg Deadlift per Leg @ 40lbs per Hand
  • Rest 1 minutes
  • 8 x Glute Bridge with Dumbell @ 40lbs
  • Rest 2 minutes

Then for time

  • 30 x Alternating Dumbbell Snatch @ 40lbs
  • 10 x Burpees
  • 20 x Dumbbell Snatch
  • 10 x Burpees
  • 10 x Alt Dumbell Snatch
  • 10 x Burpees

Results:  Metcon 6:18