Category Archives: Very Long (>20 min)

>20 minutes

Front Squats and Handstand Hold then Felix the Cat Hero WOD

By | | , , , ,
1 Comment

5 rounds

  • 4 x Fronts Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Front Squats:  115-135-155-175-185lbs.  For the metcon 22:38.

Back Squats

By | | , , , ,
1 Comment

Do 9 sets of Back Squats resting 2-3 minutes between sets, with the following rep scheme for max unbroken reps in set 9:

  • Set 1 – 5 reps
  • Set 2 – 5 reps
  • Set 3 – 4 reps
  • Set 4 – 3 reps
  • Set 5 – 2 reps
  • Set 6 – 2 reps
  • Set 7 – 1 rep
  • Set 8 – 1 rep
  • Set 9 – Max Unbroken Reps @ bodyweight (one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Results:  115-135-155-185-205-225-235-240lbs/109kg (new 1RM!).  For the last set 10 reps @ 165lbs.

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

By | | , , , ,
Comments Off on Deadlifts then TRX Atomic Pushups, KBS, Man Makers and Double Unders

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

By | | , , , ,
Comments Off on Row, Thrusters and Pullups

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.