Category Archives: Task Based

For time, perform x rounds of…

Power Clean then Row, Dumbbell Snatch

By | | , , ,
Comments Off on Power Clean then Row, Dumbbell Snatch

Take from CF Invictus WOD from Jan 8, 2019

Every 2 minutes for 20 minutes

  • 2 x Power Clean

Then for time (10 minutes time cap)

  • 1000m Row
  • 30 x Alternating Dumbbell Snatches @ 21kg/46lbs
  • 60 Foot Left Arm Overhead DB Walking Lunge
  • 60 Foot Right Arm Overhead DB Walking Lunge

Results:  Cleans – 115-120-125-130-135-140-145-150-165-170lbs.  Since 170 is my old 1RM looks like I am ready for more, even though the second rep was almost a squat clean I had to go so low to catch the bar.   Metcon 8:38, the 1k row took 4:14.

Strict Press then Deadlifts, Squat Cleans, Front Squats and Push Presses

By | | , , , ,
Comments Off on Strict Press then Deadlifts, Squat Cleans, Front Squats and Push Presses

Take 15 minutes and work up to a heavy

  • 3 x Strict Press

The next part is taken from the CF Invictus WOD from Jan 5, 2019.

For time do 30 rounds of

  • 1 x Deadlift @ 95lbs
  • 1 x Hang Squat Clean @ 95lbs
  • 1 x Front Squat @ 95lbs
  • 1 x Strict Press @ 95lbs
  • 1 x Push Press @ 95lbs

Results:  Got up to 3 x 135lbs for the strict press but failed at 145lbs with only two reps.  For the metcon 14:42.

Headstands, Handstands and Pullups then Burpees, Goblet Squats and Row

By | | , , , ,
Comments Off on Headstands, Handstands and Pullups then Burpees, Goblet Squats and Row

Take 10 minutes and work on press to headstand and kickup to handstand.  For the headstands, once up, hold for 10-15 seconds then slowly return feet to floor.  Focusing on controlling the press up and back down.  For handstands, kickup against a wall, work on full extension.

Then 3 rounds of

  • 3 – 5 x Strict Pullups
  • 10 x Kipping Pullups

Try to combine the two movements without dropping off the bar.

Then for time do 21-15-9 of

  • Goblet Squats @ 24kg
  • Burpees
  • Calorie Row

Results:  For Pullups did the first two rounds with 5 strict and 10 unbroken kipping, third and forth rounds with 4 strict but had to split the kipping into multiple sets.  For the metcon 13:29.

500 Kettlebell Swings and Handstand Pushups

By | | , , , ,
Comments Off on 500 Kettlebell Swings and Handstand Pushups

This is the third time I did this workout.  In November of 2015 did it two weeks in a row in 44:50 and 43:57.

For time, do 5 rounds of

  • 10 x Kettlebell Swings + 2 x Handstand Pushup
  • Rest 30-60 Seconds
  • 15 x Kettlebell Swings + 4 x Handstand Pushups
  • Rest 30-60 seconds
  • 25 x Kettlebell Swings + 6 x Handstand Pushups
  • Rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results: For each work portion not including the 3 min rest 6:02, 6:18, 6:55, 7:01, 7,13.  Total time including all rest  45:29.