Category Archives: Format

S2OH and T2B then KB Swings and HSPU

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Not for time do 5 rounds of (CF Invictus Strength workout)

  • 5 x Shoulder to Overhead (Strict, Push Press, Jerk)
  • Rest 90 seconds
  • 8-10 x Kipping Toes to Bar
  • Rest 90 seconds

Then  AMRAP in 7 minutes of

  • 35 x Kettlebell Swings @ 24kg
  • 5 x Handstand Pushups

Results: For the S2OH was able to get up to 145lbs, the last two rounds were all push press.  For the metcon 3 rounds plus 35 reps.Turned out shorter than I planned because I did the metcon wrong.  I originally planned to do 7 rounds for time, instead I did what is shown above.  Was still a good workout.

Weighted Pullups and Dips then V-Ups, DB Snatches, Dips and Pullups

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Every 90 seconds for 9 rounds do 1-2-3-4-5-4-3-2-1 reps per round of

  • Weighted Pullups @ 30lbs
  • Weighted Dips @ 55lbs

Then do 5 rounds for time of

  • 10 x V-Ups
  • 10 x Dumbbell Snatch (alternating, 5 per arm) @ 20kg
  • 10 x Dips
  • 10 x Pullups

Results:   Getting both pullups and dips in for the round of 5 was difficult, used all of the 90 seconds.  Also used too much weight on the dips and so didn’t get full extension in some rounds.  Metcon in 11:22.

Bench Press and Lunges then 2016 Team Series Event 2 WOD (scaled)

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Do 5 rounds of

  • 5 x Bench Press @ 165lbs
  • Rest 20 seconds
  • 15m/50ft Walking Lunges @ 21kg per hand
  • Rest 2 minutes

Then AMRAP in 12 minutes of

  • 100 x Double Unders
  • 25 x Toes to Bar
  • 25 x Deadlifts @ 185lbs
  • 50 x Box Jump Overs

Results:  Nice workout.  For the AMRAP double unders were working so ended up with 1 round plus 112 reps.

Cleans then KBS, Burpees and Push Press

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Not for time do 5 rounds of

  • 1 x Hang Clean
  • 1 x Power Clean
  • 1 x Squat Clean
  • Rest 90 seconds

Three sets for max reps of:

  • 45 seconds of Kettlebell Swings (24 kg)
  • 15 seconds Rest
  • 45 seconds of Burpees
  • 15 seconds Rest
  • 45 seconds of Push Press (75 lbs/35kg)
  • 15 seconds Rest

Results:  For the clean complex did 95,115,120,125,130lbs.  For the metcon, did 60,50,50 for a total of 160 reps.