Category Archives: Format

Bench Press then Double Unders and Renegade Rows

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A mashup of the CF Invictus Strength WOD from 10/2/2019 with a Street Parking Metcon from September 28 on Instagram.

Every 2 minutes for 20 minutes

  • 2 x Bench Press
  • 8 x V-Ups

Then AMRAP in 10 minutes of

  • 20 x Double Unders
  • 1 x Renegade Rows @ 18kg
  • 20 x Double Unders
  • 2 x Renegade Rows
  • 20 x Double Unders
  • 3 x Renegade Rows
  • etc. until time is up

Results: Short but effective workout. Bench Press 115-125-135…-195-205lbs. Glad I went with the heavier weight for the Metcon. StreetParking’s goal was 7 rounds, ended up with 8 rounds plus 28 reps.

Back Squats and Handstand Hold then Felix the Cat Hero WOD

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Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

  • 4 x Back 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:  Back Squats:  135-155-175-195-200lbs.  For the metcon 23:58 (22:38 last time).

Row, Run and Cleans

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Every 3 minutes for 15 minutes (5 rounds)

  • 1.1.1 x Squat Clean (stop and reset between reps)

Every 6 minutes for 24 minutes (4 sets)

  • Row 10 Calories (should take around 1:00-1:30)
  • 3 x Squat Cleans @ 95lbs/43kg
  • Run 200m
  • 3 x Squat Cleans @ 95lbs/43kg

Results: Squat Cleans 95-115-125-135-145lbs. Metcon 3:43-3:53-3:48-3:40. Probably would have been better to have used only 5 minutes instead of 6 per round since over 2 minutes rest was probably too much.

OHS then T2B, Dumbbell Snatch and HSPU

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Every 2 minutes for 10 minutes using and empty bar

  • 1 x Power Snatch
  • 1 x Overhead Squat
  • 3 x Full Snatch

Every 2 minutes for 12 minutes

3 x Overhead Squat

Work up to a heavy triple.

Then for time do 5 rounds of

  • 12 x Alternating Dumbbell Snatch (6 per hand) @ 21kg
  • 9 x Toes to Bar
  • 6 x Handstand Pushups

Results: For the OHS ended up at 95lbs (tried 100lbs but failed after one rep). Metcon 10:23.

Snatch and OHS Practice then Run, Row, KBS and BBJO

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Took 20 minutes to work on Snatches and Overhead Squats.

Then AMRAP in 20 minutes

  • Run 400m
  • 30 x Kettlebell Swings
  • Row 15 Calories
  • 10 x Burpee Box Jump Overs

Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.

Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.