Category Archives: Duration

Front Squats then Run, Row, KBS and Thrusters

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Every 2 minutes for 12 minutes

  •  8 x Front Squats

Then AMRAP in 20 minutes of (taken from CF New England WOD from August 10)

  •  Run 200m
  •  Row 10 Calories (20 Calories on C2 Rower)
  •  20 x Kettlebell Swings @ 24kg
  •  20 x Wallballs/Sandbag Thrusters @ 15kg

Results:  Front Squats 95-105-115-125-135-145lbs. Metcon 3 rounds plus 200m + 20 cal + 8 reps.  

Bench Press then HSPU, Burpees and T2B

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Taken from the CF Invictus WOD from August 9.

Take 15 minutes and work up to a 1RM Bench Press.

Then every 2 minutes for 8 minutes alternate between stations (2 rounds per station).

  • Station 1 – 8 x Bench Press @ 80%
  • Station 2 – 8 x Bent Row @ 24kg per hand

Then AMRAP in 9 minutes of

  • 6 x Handstand Pushups
  • 9 x Burpees
  • 12 x Toes to Bar

Results:  1RM Bench Press 220lbs/100kg. Used 170lbs (77%) for the Bench Press in the second part. Metcon 3 rounds plus 3 reps.

Strict Press then Strict Cindy

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Keeping up the high rep model this week trying to build strength.  Every 2 minutes for 14 minutes

  • 8 x Strict Press @ 50% 1RM
  • 6 x Strict Press @ 60%
  • 4 x Strict Press @ 70%
  • 2 x Strict Press @ 80%
  • 8 x Strict Press @ 60%
  • 8 x Strict Press @ 60%
  • 20 x Strict Press with empty bar

Then AMRAP in 20 minutes of Strict Cindy

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results:  Based on a 145lbs 1RM 70-80-95-115-80-80lbs.  For the Metcon 13 rounds plus 3 reps.

Cleans then Row, Burpees, Pullups and Toes to Bar

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5 rounds of

  • 10 x Squat Clean @ 50% 1RM
  • 8 x Squat Clean @ 60%
  • 5 x Squat Clean @ 70%
  • 5 x Squat Clean @ 75%
  • 5 x Squat Clean @ 80%

This part is based on the CF New England WOD from today but modified to match my rower better.  Their version uses a 27-21-15 rep scheme.

AMRAP 4

  • 21 Cal Row
  • 21 x Burpees
  • 21 x Chest to Bar Pullups

Rest 4 minutes then AMRAP 4

  • 15 Cal Row
  • 15 x Burpees
  • 15 x Toes to Bar

Rest 4 minutes then AMRAP 4

  • 9 Cal Row
  • 9 x Burpees
  • 9 x Pullups

Results: I think my 1RM for a Clean is 170lbs but that may be high based on how this WOD went.  Squat Cleans 85-100-115-125-140lbs.  Metcon round 1 – 50 reps, round 2 – 1 round, round 3 – 1 round plus 7 calories.

Deadlifts then KBS, Reverse Lunges and Box Jumps

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The deadlift part is a repeat from last week taken from the CF Invictus WOD from today.  Should be good at building good Deadlift stability…

5 rounds

  • 10 x Deadlift @ 50% 1RM
  • 10 x Deadlift @ 60%
  • 10 x Deadlift @ 65%
  • 8 x Deadlift @ 75%
  • 6 x Deadlift @ 80%

Rest 2-3 minutes between sets.

Then do 5 rounds for time of

  • 24 x Kettlebell Swings @ 24kg
  • 12 x Alternating Reverse Lunge with Kettlebell in Goblet position (R+L = 2 reps)
  • 12 x Box Jumps

Results:  Deadlift 155-185-210-230-240lbs (ended at 255lbs last time).  Metcon in 13:41.