Category Archives: Format

Deadlifts, Kettlebell Swings, Weighted Dips and Pushups

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Another CF Invictus inspired WOD which I improved on.

5 rounds of

  • 5-7 x Deadlift
  • Rest 30 seconds
  • 20 x Kettlebell Swings
  • Rest 1 minute
  • 5-7 x Weighted Dips @ 30lbs
  • Rest 30 seconds
  • 10-15 x Plyometric Pushups
  • Rest 2 minutes

Cash out with 200 Double Unders for time.

Results:  For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds.  Completed all 7 reps of Deadlifts and Dips in each round.  Had to drop to 12 Pushups in the 3rd round.  Completed the Double Unders in 4:44.

BJ Overs and Push Press, Row and Dumbbell Presses, DUs and T2B

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Part A: AMRAP in 5 minutes of

  • 150m Row
  • 8 x Dumbbell Push Press @ 16kg

Rest 4 minutes then

Part B: AMRAP in 5 minutes of

  • 15 x Box Jump Overs
  • 8 x Dips

Rest 4 minutes then

Part C: AMRAP in 5 minutes of

  • 30 x Double Unders
  • 8 x Toes to Bar

Results:  A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.

Weighted Pullups and Dumbbell Bench Press then Grace

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EMOM for 12 minutes (6 rounds of each)

  • Even Minute – 3 x Weighted Suppinated Grip Pullups @ 15kg
  • Odd Minute –  10 x Dumbbell Bench Press @ 20kg per hand

Then for time do

  • 30 x Clean and Jerk (Push Press/Push Jerk) @ 115lbs

Results:  Metcon in 6:34 (compare to November 29, 2016)

Handstand Hold and L-Hang then HSPU, Pullups and Reverse Lunges

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EMOM for 10 minutes

  • Even minute – 30 second Handstand Hold
  • Odd minute – 30 second L-Hang

Then 3 rounds for time

  • 10 x Handstand Pushups
  • 20 x Pullups
  • 30 x Reverse Lunges with Dumbbells @ 20kg per hand (total / 1 leg = 1 rep)

Results:  For the EMOM had to bend knees in the 4th round.  For the metcon finished in 13:19.