Category Archives: Very Long (>20 min)

>20 minutes

Back Squats and Handstand Hold then Wall Balls, Pullups, DB Squats and Bike

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3 rounds of

  • 20 x Back Squat @ Body Weight
  • Max Handstand Hold
  • Rest 2 minutes

Then Street Parking’s Vault WOD #23

  • 60 x Wall Balls / Sandbag Thrusters
  • 40 x Kipping Pullups
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • Bike 1600m
  • 20 x Alternating Sandbag Box Step Ups @ 20kg (hold on back / total 10 per side)
  • 40 x Kipping Pullups
  • 60 x Wall Balls / Sandbag Thrusters

Results: Back Squats used 70kg, did 2 sets of 20 but stopped after 15 reps in the last set. Challenging. Metcon 22:39 with 20kg Sandbag Thrusters.

Presses and KB Marches

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Based on the CF mainsite WOD from April 27, for time

  • 20 x Strict Press @ 43kg
  • 50 x Single Suitcase Carry Kettlebell Marches @ 24kg (r+l=1rep) per side
  • 30 x Push Press @ 43kg
  • 50 x Single Suitcase Carry Kettlebell Marches @ 24kg (r+l=1rep) per side
  • 40 x Push Jerk @ 43kg
  • 50 x Single Suitcase Carry Kettlebell Marches @ 24kg (r+l=1rep) per side

Results: Completed all KB Marches with the KB in one hand before switching to the other. Rx is a 200m Farmer Carry @ 16kg per hand. 23:49.

Hip Thrusts and Reverse Lunges then Bike

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5 rounds work up to a heavyer than last time

  • 12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

  • 8 x Front Rack Reverse Lunge per leg @ 95lbs/43kg (complete all reps on one leg then switch to the other)

Then for total distance on indoor Bike, 10 rounds of

  • 2 minutes Bike seated @ resistance A
  • 1 minute Bike standing @ resistance B

Results: 145-155-165-175-185lbs/85kg. Bike 12.95km. Resistance – seated 16/24, standing 20/24.

Rowing Lumberjack 20

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Variation on the Lumberjack 20. Try to keep it under 30 minutes.

For time:

  • 20 x Dumbell Deadlifts @ 20kg per hand
  • Row 400 meters
  • 20 x Kettlebell Swings @ 32kg
  • Row 400 meters
  • 20 x Dumbbell Front Squats @ 20kg per hand
  • Row 400 meters
  • 20 x Burpees
  • Row 400 meters
  • 20 x Pullups
  • Row 400 meters
  • 20 x Dumbbell Push Press @ 20kg per hand
  • Row 400 meters
  • 20 x Dumbbell Squat Cleans @ 20kg per hand
  • Row 400 meters

Results: 28:53. Did Strict pullups which were very slow after all the pulling on the rower. Still met my goal.