Category Archives: Duration

Bench Press then Pullups, Bike and DB Snatch

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3 rounds

  • 5 x Bench Press @ 90% of 3RM set last time

Then the “Smash Brothers” WOD from wodwellcf on Instagram….

5 rounds for time

  • 12 x Pullups
  • 1000m Bike or 400m Run
  • 24 x Alternating Dumbbell Snatch @ 20kg (total, 12 per side)

Results: Used 77kg/170lbs for the Bench. Metcon 25:58.

Back and Split Squats them Box Jumps

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3 rounds

  • 8 x Pause Back Squat @ 60% of 3RM (3 second pause)

Then 3 rounds of

  • 10 x Deficit Split Squats per Leg @ 16kg per hand

Then as fast as possible accumulate

  • 30 x Box Jumps @ 60cm/24inches

Results: Used 60kg for the Back Squat which was still too easy. Added an extra set @ 70kg and that was fine, so next time that will be the baseline, maybe a bit heavier. Box Jumps in about 2:12.