Category Archives: Format

StC, Dips and Pullups

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Starting/ending on floor 3 rounds of

  • 3 x Skin the Cat

Then 6 rounds work up to a heavy

  • 2 x Weighted Pullups

Then 10 rounds for time with a 1:1 work to rest ratio (try to do each round unbroken)

  • 20-18-16-14-12-10-8-6-4-2 x Kipping Pullups

Then based on Coach Dan’s Gymnasitcs 7’s WOD.. 5 rounds of

  • 7 x Half Dips-Top down to 90°
  • 7 x Half Dips-Bottom up to 90°
  • 7 x Full Dips
  • 7 second hold

Results: Weighted Pullups got up to 30kg. Metcon 13:37. Dips were a total fail with 7 reps… First round was unbroken but then round 2 was weak, so did a reverse ladder reducing reps per round. Still was a struggle.

Front Squats then Power Cleans, Push Presses and Lunges

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Take 6 rounds to work up to a heavy

6 x Front Squats

Then 2 rounds of

12 x Front Squats @ 65% of above 6RM

Then AMRAP in 12 minutes

  • 6 x Power Clean @ 75lbs
  • 6 x Push Press @ 75lbs
  • 4 x Alternating Overhead Lunges @ 75lbs (2 per leg)

Results: Got up to 175lbs/80kg with the Front Squats. Part 2 with 115lbs/52kg. Metcon 8 rounds plus 12 reps.

Weighted Pullups and Pushups then Burpees, Toes to Rings and Run

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9 rounds with 1 minute rest between rounds

  • 5-4-3-2-1-2-3-4-5 x Weighted Pullups @ 10kg
  • 10-8-6-4-2-4-6-8-10 x Weighted Pushups @10kg

Then 5 rounds for time (inspired by theboxprogramming)

  • 10 x Burpees
  • 20 x Toes to Bar
  • 100m Run
  • Rest 2 minutes

Results: Metcon 21:16.

RFE Split Squats then KB Row, Clean, Snatch and Thrusters

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3 rounds

  • 8 x Rear Foot Elevated Split Squat Left @ 24kg Kettlebell in Goblet Hold
  • Rest 30 seconds
  • 8 x Rear Foot Elevated Split Squat Right @ 24kg Kettlebell in Goblet Hold
  • Rest 1 minute

Then Joeller Blades WOD from 1 June…

AMRAP in 10 minutes with single Kettlebell, alternating sides, touch floor between each rep.

  • 1 x Kettelbell Row @ 16kg
  • 1 x Kettlebell Clean @ 16kg
  • 1 x Kettlebell Snatch @ 16kg
  • Repeat on other side

Then AMRAP in 6 minutes with 2 Kettlebells, touch floor between each round.

  • 1 x Squat Clean @ 14kg per Hand
  • 1 x Single Arm Thruster Left (one kettlebell on shoulder, one presses up)
  • 1 x Single Arm Thurster Right

Then 2 rounds without rest between

  • 10 x Pike Lift
  • 10 x Pike Lift over a Kettlebell (r+l=1rep)

Then accumulate 60 seconds

  • Pike Hold

Results: Did not count the reps on the KBs… too many. First one was challenging on the form. Second was tough on the stamina.

Deadlifts and Overhead Press then Row, Dips and Deadlifts

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5 rounds

  • 5 x Single Leg Deadlift @ 24kg per Side
  • 8 x Alternating Dumbbell Seated Overhead Press @ 14kg (L+R=1 rep)
  • Rest 1 minute

Then wodwellcf’s “Dip N’ Dots” WOD, 3 rounds for time

  • Row 800m
  • 15 x Dips
  • 10 x Deadlift @ Bodyweight (Rx is 285lbs/125kg)

Results: Metcon 17:12. Bodyweight 70kg.