Category Archives: Format

Double Unders, Pistols, Sumo DLHP, Handstand Pushups

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Practice Double Unders

Pistol Squats

  • 3-3-3-3-3

Then perform AMRAP in 7 minutes of:

  • 7 x Sumo Deadlift Highpull @ 40kg (88lbs)
  • 7 x Handstand Pushups

Results:  For the pistols, foot on 5kg plate, 2.5kg counter weight in hands.  AMRAP:  4 rounds plus 7 HSPU.

 

Bench/Pullups plus Lighter Fluid

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Perform 5 rounds of

  • 5 x Body Weight Bench Press
  • Rest 30 Seconds
  • Max Reps Strict Pullups
  • Rest 2 Minutes

Then for time perform 10-9-8-7-6-5-4-3-2-1 of  the Atomic CF Lighter Fluid  Metcon:

  • Burpee Dips
  • V-Tucks

V-Tucks are a step on the way to a proper V-Up. For reference, here is Carl P’s GymnasitcsWOD Video on the movements…

Results:  Max pullups 12-8-8-7-6 (41 total). Last round of bench press completed 10 reps. Metcon: 12:15.

T-Getups, Empower WOD plus L-Sit Hold

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A. Turkish Getups with Dumbell

3-3-3 – do 3 on one side then 3 on the other side for one round

B. Then “Empower” WOD… Complete as many rounds and reps as possible in 14 minutes of:

  • 9 x Burpees
  • 20 x Kettlebell Swings
  • 20 x Air Squats

C: Then EMOM for 5 minutes hold L-Sit for 15 seconds

Result:  Part A:  10kg/14kg/16kg;  Part B:  6 rounds (54 burpees, 120 Kettlebell Swings, 120 Air Squats); Part C: L-Sit very improved over last week.  Next week can up the first two rounds to 20 seconds.