Category Archives: Short (<5 min)

<5 minutes

Split Squats and Thursters, T2B and Power Cleans

By | | , , , ,
Comments Off on Split Squats and Thursters, T2B and Power Cleans

Every 3 minutes for 12 minutes (4 rounds)

  •  5 x Split Squats

Then for time per round do 4 rounds of (taken for CF Invictus WOD from Aug 17):

  • 20 x Sandbag Thrusters @ 30lbs (or Wallballs @ 20lbs/9kg)
  • 10 x Toes to Bar
  • 5 x Power Cleans @ 125lbs
  • Rest 2 minutes

Results:  Split Squats – 65/80/95/115lbs.  Metcon:  1:48/1:50/1:59/2:06

BJ Overs and Push Press, Row and Dumbbell Presses, DUs and T2B

By | | , , , ,
Comments Off on BJ Overs and Push Press, Row and Dumbbell Presses, DUs and T2B

Part A: AMRAP in 5 minutes of

  • 150m Row
  • 8 x Dumbbell Push Press @ 16kg

Rest 4 minutes then

Part B: AMRAP in 5 minutes of

  • 15 x Box Jump Overs
  • 8 x Dips

Rest 4 minutes then

Part C: AMRAP in 5 minutes of

  • 30 x Double Unders
  • 8 x Toes to Bar

Results:  A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.