Category Archives: Format

Turkish Getups and Farmer Carry, then OHS and an AMRAP of OH Reverse Lunges, Toes to Bar, Pullups and Box Jumps

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Part A: Not for time do:

  • 3 x Turkish Getups with Waiter Walk per side (so 6 TGUs and walks total)
  • 3 x Turkish Getups per side
  • 2 x Farmer Carry about 50m each

Part B: Then do 5 sets of:

  • 3 x Overhead Squats increasing weight each set to a heavy max

Part C: Then do AMRAP in 15 minutes of:

  • 15 x Overhead Reverse Lunges @ 75lbs/34kg
  • 15 x Toes to Bar
  • 15 x Box Jumps
  • 15 x Pullups

Results:  Part A – Warmed up with the TGU/waiter walks doing 12kg/16kg/20kg.  Then did the 3 x TGU with 20kg.   Farmer carry round 1, 24kg / round 2, 32kg.  Part B – Got up to 3 x 85lbs/38kg.  Part C – 2 rounds plus 15 x OHL, 15 x T2B, 15 x BJ, 14 x PU.

Muscle Up Progessions then Back Squat and Dips with Rowing

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Do 3 sets of each of the following muscle up progressions (do 3 sets of the first, then 3 of the second, then 3 of the third).  Rest as needed between sets and exercises.

  • 10 Second False Grip Hang
  • 3 x False Grip Hang to Pullup
  • 5 x Ring Kipps
  • 5 x Muscle Up Transitions

EMOM for 10 minutes do (5 rounds of each):

  • Even minute – 5 x Back squat
  • Odd minute – 8 x Strict Ring Dips

Then for time:

  • Row 1000m

Results:  For the back squats worked up to 75lbs/80kg, then used this weight for the 5×5 rounds.  Row in 3:45.

 

SRCF Workout from 11. June 2016

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Did this WOD yesterday… For time do 15 rounds of:

  • 2 x Squat Cleans
  • 3 x L-Sit Pullups
  • 4 x Strict Handstand Pushups

Results:  I used 125lbs for the squat cleans and finished in 25:39. For the cleans did singles from the beginning. For the HSPU started with unbroked sets but by the end I was doing singles of them as well.

Kettlebell Swings, Deadlifts

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This is a shorter version of the 500 Kettlebell Swing workout (only 300 swings).  For time do 3 rounds of the following:

  • 10 x Kettlebell Swings @ 24kg + 3 x Deadlifts @ 110kg
  • Rest 1 minute
  • 15 x Kettlebell Swings + 3 x Deadlifts @ 110kg
  • Rest 1 minute
  • 25 x Kettlebell Swings + 2 x Deadlifts @ 110kg
  • Rest 1 minute
  • 50 x Kettlebell Swings + 2 x Deadlifts @ 110kg
  • Rest 3 minutes

Results: 34:57.