Category Archives: Format

Overhead Squats and Power Snatches then Dumbbell Snatch, Dips and Run

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EMOM for 10 minutes

  • 1 x Overhead Squats

Then E2MOM for 10 minutes (5 rounds)

  • 2 x Power Snatch

Then 5 rounds for time

  • 10 x Dumbbell Snatch per Side
  • 10 x Ring Dips
  • Run 200m

Results:  Overhead squats did 5 x 45lbs then 5 x 65lbs.  Snatch 75-80-95-100-105lbs.  Metcon 14:55.

Bench Press and Pullups then DUs and Situps

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Start with Annie… For time, 50-40-30-20-10 of

  • Double Unders
  • Situps

Then 5 rounds of

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • 5 x Strict Pullups (alternating pronated and supinated grips each round)
  • Rest 1 minute

Results:  Annie 9:46 which is sad since I did it in 8:56 and 8:36 in the past (again double unders let me down, too many trips).  Bench Press @ 165lbs.

Deadlifts and Double Unders then Planks, SL Deadlifts and Glute Bridges

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Taken from the CF Invictus WOD from August 28.

3 rounds for time

  • 15 x Deadlifts @ 185lbs
  • 50 x Double Unders

Then 3 sets of

  • 6 – 8 x Single Leg Deadlifts
  • Rest 60 seconds
  • 6 – 8 x Glute Bridges
  • Rest 60 seconds
  • 45 second Side Plank each side
  • Rest 60 seconds

Results: Metcon 6:19. Should have been better but had trouble with Double Unders. For the second part used 65-75-80lbs for the SLDL and Glute Bridges.

Cleans, Box Jumps and Kettlebell Swings

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Every 2 minutes for 6 minutes

  • 3 x Hang Power Clean

Then every 2 minutes for 6 minutes

  • 3 x Power Clean

Then every 2 minutes for 6 minutes

  • 3 x Squat Clean

Then AMRAP in 15 minutes of

  • 6 x Hang Power Clean @ 95lbs
  • 15 x Box Jumps
  • 6 x Push Press @ 95lbs
  • 15 x Kettlebell Swings

Results:  HPC 115-125-130lbs.  PC 135-145-155lbs.  SC 135-155-165lbs.  AMRAP 4 rounds plus 46 reps.

Back Squats then T2B and Plate Walks

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Spend 10 minutes and work up to a heavy

  • 1 x Back Squat

Then every 3 minutes for 9 minutes

  • 5 x Back Squat @ 75% of your 1RM

Then AMRAP in 10 minutes of

  • 15 x Toes to Bar
  • 15 x Plate Walks (both hands up, both hands down = 1 rep)

Results:  For the first part got up to 220lbs.  Second part used 180lbs (75% of 240lbs).  Metcon 3 rounds plus 16 reps.