Category Archives: Time Based

(AMRAP)

Weekend Workout 10.5.2014

By | | , , ,
Comments Off on Weekend Workout 10.5.2014

Taken from CF Invictus…

A.
Three sets of:
Bench Press x 6-8 reps @ 70kg
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

Results:  For the Part B. I wasn’t exactly counting, but it came to around 7-10 reps per round so a total of around 30 pullups.   First round started with strict, then switched to kipping.

Deadlift plus Presses

By | | , , , ,
Comments Off on Deadlift plus Presses

First part is copied from a CF Invictus WOD.

  • 15 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 10 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps
  • Rest 2 minutes
  • 5 x Deadlift @ 70kg
  • Rest 15-20 seconds
  • Handstand Push-Ups x Max Reps

Then do an AMRAP in 8 minutes of

  • 5 x Push Press @ 45kg
  • 5 x Burpees

Result:  Handstand Pushups – 14/10/8, Metcon:  8 rounds + 5 (total reps: 45 PP, 40 B).  Probably should go higher on the deadlifts since I felt I could have done more per round, but then that is all the weight I have at home.

T2B, RR, DL and HRP

By | | , , ,
Comments Off on T2B, RR, DL and HRP

Complete as many rounds and reps as possible in 7 minutes of:

  • 7 x Renegade Rows @ 18kg each hand
  • 7 x Hand-Release Push-Ups

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 7 x Strict Toes to Bar
  • 7 x Deadlift @ 60kg

Result: Set 1:  6 rounds + 4RRs / Set 2:  5 rounds + 7 DLs