Category Archives: Very Long (>20 min)

>20 minutes

Deadlifts then TRX Atomic Pushups, KBS, Man Makers and Double Unders

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Every 3 minutes for 15 minutes

  • 3 x Deadlifts

Then for time do reverse ladders of

  • 10-9-8-7-6-5-4-3-2-1 x TRX Atomic Pushups
  • 2-4-6-8-10-12-14-16-18-20 x Kettlebell Swings @ 185lbs

Then for time

  • 10-9-8-7-6-5-4-3-2-1 x Man Makers @ 12kg
  • 5-10-15-20-25-30-35-40-45-50 x Double Unders

Results:  Deadlifts – 135-155-185-205-225lbs.  Metcon 1 – 8:31, Metcon 2 – 21:04 (really underestimated how long this one would take).

Row, Thrusters and Pullups

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Continuing a good Invictus week, took this one from their May 25 WOD.

4 rounds

  • 5 x Thrusters

Three rounds for time

  • Row 500m
  • 30 x Thrusters @ 65lbs
  • 20 x Pullups
  • Rest 2 minutes

Results:  Thrusters – 65, 75, 95, 105, 115lbs.  Metcon times for each round not including rest – 8:16, 8:59, 9:01. Total time including all 3 rest periods rest 26:16.

Core Work and Pullups then Run 5k

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3 rounds in Pushup position, rest 1 minute between rounds

  • 10 x Bird Dogs (total)
  • 10 x Shoulder Taps (total)
  • 10 x Dynamics Planks (up-down is one rep)
  • 10 x Plank Rotations (total)
  • 50 x Mountain Climbers (total)

Then every 3 minutes for 6 minutes (2 rounds)

  • Max Effort Unbroken Strict Pullups

Then run 5k

Results: Pullups 11 – 7.