Category Archives: Very Long (>20 min)

>20 minutes

Run, Goblet Squats, Pushups and Sandbag Pull Through

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For time perform the following, every 2 minutes, stop and run 200m (Based on this Street Parking Instagram WOD)

  • 50 x Goblet Squats @ 24kg
  • 50 x Pushup + Sandbag Pull Through @ 30lbs
  • 50 x Goblet Squats @ 24kg

Results: 22:14. Started with the Goblet Squats so finished 49 of those reps in the first 2 minutes. To make it last longer, start with the 200m run. Seems like I ended up with around 40 seconds per round to work down the reps.

Tempo Back Squats then Double Unders and HSPU

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Every 3 minutes for 9 minutes

  • 3 x Tempo Back Squat (33×1)

For time, The Box WOD from July 22, 2020.

  • 50 x Double Unders
  • 21 x Handstand Pushups
  • 50 x Double Unders
  • 18 x Handstand Pushups
  • 50 x Double Unders
  • 15 x Handstand Pushups
  • 50 x Double Unders
  • 12 x Handstand Pushups
  • 50 x Double Unders
  • 9 x Handstand Pushups
  • 50 x Double Unders
  • 6 x Handstand Pushups
  • 50 x Double Unders
  • 3 x Handstand Pushups

Results: Back Squats felt really good 135-165-185lbs. Metcon 23:27.

Death by EMOM

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Trying this interesting EMOM WOD from CF Invictus

Part 1 – For max reps

  • 60 second Row
  • Rest 60 seconds
  • 60 second Alternating Dumbbell Snatch @ 20kg
  • Rest 60 seconds
  • 60 second Toes to Bar
  • Rest 60 seconds
  • 60 second Double Unders
  • Rest 60 seconds
  • 60 second Front Squats @ 110lbs
  • Rest 60 seconds
  • 60 second Pushups

Rest 4 minutes then

Part 2 – EMOM for 24 minutes (4 rounds) do 55-65% of the reps from part 1 per round for each corresponding exercise

  • Minute 1 – Row
  • Minute 2 – Alt. DB Snatch
  • Minute 3 – Toes to Bar
  • Minute 4 – Double Unders
  • Minute 5 – Front Squats
  • Minute 6 – Pushups

Results: Could only finish two rounds in part2 before I had to stop. Felt like I was going to be sick. 🙁

Part 1 – Row 6, Snatch 20, T2B 23, DU 82, FS 18, Pushups 41

Part 2 – Row 4, Snatch 12, T2B 12, DU 45, FS 10, Pushups 22.

Run, Pullups, Dips and Burpees

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CF Invictus WOD from July 4.

For time:

  • Run 800m

Immediately followed by 5 rounds of

  • 4 x Strict Pullups
  • 8 x Ring/Bar Dips
  • 12 x Burpees

Immediately followed by

  • Run 800m

Immediately followed by 5 rounds of

  • 4 x Strict Pullups
  • 8 x Ring/Bar Dips
  • 12 x Burpees

Immediately followed by

  • Run 800m

Results: 33:28

Run, Pullups, Pushups and Air Squats

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For time (Murph Hero WOD)

  • Run 1600m/1 mile
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squats
  • Run 1600m

Partition the Pullups, Pushups and Squats as desired. For example 20 rounds of

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

Results: Partitioned as shown. 38:07. First 1600m 7:32, second 8:28.