Category Archives: Task Based

For time, perform x rounds of…

Clean and Jerk, T2B and Burpees

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Right rotator cuff still giving me issues so spent the first 30 minutes on shoulder accessory work to warm it all up.

Then Street Parking’s Vault WOD Ares, 4 rounds of

  • 10 x Clean and Jerk @ 75lbs
  • 15 x Toes to Bar
  • 10 x Clean and Jerk @ 75lbs
  • 15 x Bar Facing Burpees

Results: Warm up worked, no pain during the metcon for either the press or toes to bar. Metcon 19:22.

Bench Press Then KBS and DUs

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6 rounds, rest 2 minutes between rounds

  • 5 x Bench Press @ 65%
  • 3 x Bench Press @ 75%
  • 1 x Bench Press @ 85%
  • 5 x Bench Press @ 75%
  • 3 x Bench Press @ 85%
  • 1 x Bench Press @ 95%

EMOM for 15 minute or until failure

  • 6 x Bench Press @ 50-60% of Max from above

Then for time

  • 75 x Heavy Kettlebell Swings @ 32kg
  • 300 x Double Unders

Results: Bench – 135-155-175-155-175-195lbs. Part 2 used 100lbs. Metcon 9:52.

Back Squats then Burpees, Goblet Squats, V-Ups and Step Ups

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Take 15 minutes and work up to a heavy

  • 3 x Back Squat

Then for time 10-9-8-7-6-5-4-3-2-1 of

  • Burpees
  • Goblet Squats @ 24kg

Then for time 2-4-6-8-10-8-6-4-2 of

  • V-Ups
  • Alternating Step Ups with 2 x 14kg in Farmer Hold (r+l=2 reps)

Results: Back Squat 225lbs! Finally broke 100kg…new 3RM! Metcons 6:38 and 5:39.

Muscle Ups then Row

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Take 20 minutes and work on Bar Muscle Ups.

  • Strict Pullups (Body Weight and Weighted)
  • Chest to Bar Pullups
  • Muscle Ups
  • Deep Bar Dips

Then 3 rounds

  • 3 x Weighted Pullups @ 10kg

Then for time

  • Row 4k (try to keep each 1k split at the same pace throughout)

Results: Took some time but got some nice symetric muscle ups. Row in 17:04.