Category Archives: Format

Power Clean then Row, Dumbbell Snatch

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Take from CF Invictus WOD from Jan 8, 2019

Every 2 minutes for 20 minutes

  • 2 x Power Clean

Then for time (10 minutes time cap)

  • 1000m Row
  • 30 x Alternating Dumbbell Snatches @ 21kg/46lbs
  • 60 Foot Left Arm Overhead DB Walking Lunge
  • 60 Foot Right Arm Overhead DB Walking Lunge

Results:  Cleans – 115-120-125-130-135-140-145-150-165-170lbs.  Since 170 is my old 1RM looks like I am ready for more, even though the second rep was almost a squat clean I had to go so low to catch the bar.   Metcon 8:38, the 1k row took 4:14.

Gymnastics Conditioning

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After yesterdays all weight lifting workout, decided to work on gymnastics conditioning today.

EMOM for 16 minutes (8 rounds)

  • First round: 3 – 5 x Weighted Dip @ 15kg
  • Second round: 2 – 3 x Weighted Pullup @ 15kg

Rest  1 – 2 minutes then two rounds of

  • Max Effort Dynamic Plate Pushups
  • Rest 1 minute
  • Max Effort TRX Reverse Rows with feet on 20 inch/50cm box
  • Rest 1 minute

Then EMOM for 15 minutes (5 rounds)

  • First round: 6 – 8 x Glute Bridge @ 110lbs/50kg
  • Second round: 8 x TRX Pike Press
  • Third round: 8 x Russian Twist @ 14kg (over and back is 1 rep)

Results:  Weighted Dips did all 5 reps.  Pullups dropped to 2 reps after 3 rounds. Glute Bridges started with only 6 reps but then switched to 8. Plate pushups 22 and 13 reps.  Reverse Rows 10 and 8 reps.

Strict Press then Deadlifts, Squat Cleans, Front Squats and Push Presses

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Take 15 minutes and work up to a heavy

  • 3 x Strict Press

The next part is taken from the CF Invictus WOD from Jan 5, 2019.

For time do 30 rounds of

  • 1 x Deadlift @ 95lbs
  • 1 x Hang Squat Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Strict Press @ 95lbs
  • 1 x Push Press @ 95lbs

Results:  Got up to 3 x 135lbs for the strict press but failed at 145lbs with only two reps.  For the metcon 14:42.