Category Archives: Task Based

For time, perform x rounds of…

Filthy-150 WOD: Spinning Cathrine

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This WOD is taken from the Filthy 150 competition going on this weekend in Ireland. For time

  • 160 x Double Unders
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 24 x Alternating Dumbbell Thrusters
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 24 x Alternating Dumbbell Thrusters
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 160 x Double Unders

For the alternating overhead lunges, do the first 5m with left DB overhead and right DB in front rack position on shoulder, then the next 5m with the right DB overhead and the left DB in front rack position on shoulder.

For the alternating thrusters, only push one dumbbell overhead when you come up, alternating left and right dumbbells.

Results: Used 16kg Dumbbells. Finished in 12:06.

Macho Man Complex from CF New England

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Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

3 rounds for time of

  • 3 rounds of the complex above @ 65% of weight reached above
  • Run 200m

Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.

Clean and Jerk then Run

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Using an empty bar, 3 rounds of

  • 3 x Hang Clean
  • 3 x Front Squat
  • 3 x Strict Press
  • 3 x Squat Clean

Rest as needed between rounds

Take 20 minutes and work up to a heavy

  • 1 x Clean and Jerk

Then 3 rounds for time

  • Run 400m
  • 8 x Clean @ 65% of max from above
  • 8 x Hand Stand Pushups

Results: C&J – 175lbs. Metcon 13:31. Handstand Pushups were really weak, could only manage sets of 3 unbroken. Also, would have been about 60 seconds faster but was attacked by a giant playful Berner Sennenhund who thought running with me would be more fun than going for a walk with his person.