Category Archives: Task Based

For time, perform x rounds of…

Snatches, Toes to Bar and Thrusters

By | | , , , ,
Comments Off on Snatches, Toes to Bar and Thrusters

Not for time perform 5 rounds of:

  • 5 x Heavy Dumbbell Snatches per Hand

Then for time perform a reverse ladder (10-9-8-7-6-5-4-3-2-1) of the following:

  • Toes to Bar
  • Dumbell Thrusters @ 14kg per hand

Results:  For snatches, used 28kg dumbbell.  For the metcon around 8:30.

 

Deadlifts and Jackie

By | | , , , ,
1 Comment

Not for time do the following 9 sets of Deadlifts.  Rest as needed between sets.

  • 5 x 60kg
  • 5 x 90kg
  • 3 x 110kg
  • 3 x 110kg
  • 2 x 120kg
  • 2 x 120kg
  • 1 x 125kg
  • 1 x 125kg
  • 5 x 110kg

Then do Jackie:

  • Row 1000m
  • 50 x Thrusters @ 20kg
  • 30 x Pullups

Results:  125kg was a new 1RM.  Not far from my goal of 2 x BW.  For Jackie:  9:52. In April 2014 did it in 9:58.

Pullups, Handstand Pushups and a Run

By | | , , , ,
1 Comment

For max reps perform one round of the following:

  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups
  • Run 1 mile (1600m)
  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups
  • Run 1 mile (1600m)
  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups

Results: 68 reps total (12/12, 12/10, 12/10).  First mile run in 7:14 (4:25 per km).  Second mile run in 7:47 (4:42 per km).