Category Archives: Time Based

(AMRAP)

Pullups and Dips then V-Ups, Lunges and Bike

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4 rounds of

  • 5 x Weighted Pullups @ 15kg
  • 8 x Weighted Dips @ 12kg

Then 3 rounds

  • 6 x Ring Reverse Rows (false grip, fists touching at sternum)
  • 10 x Ring Dips

Then, inspired by CF New England’s “ESPN8” WOD, 4 rounds of AMRAP in 5 minutes (total 20 minutes)

  • 16 x V-Ups
  • 16 x Overhead Lunges @ 2 x 14kg Kettlebell (total, 8 per leg)
  • Max Distance Stationary Bike

Results: Ring Rows were poor… need more strength and practice. Metcon 5.66km. Lunges were really hard.

Power Cleans and Presses then a Macho Man Row

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Take 6 rounds to work up to a heavy

  • 2 x Power Clean and Push Jerk/Press

Then a theboxprogramming Instagram WOD from last Saturday…

AMRAP in 15 minutes of

  • Max Caloire Row
  • Every 3 minutes stop and do 1 x Macho Man @ 60-65% of above weight

Macho Man

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

Results: Clean and Press 150lbs. For the Metcon used 95lbs and got 170 calories.

Bench Press then DB Snatch, Push Press, Lunges and Mountain Climbers

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4 rounds

  • 6 x Bench Press @ 80% of 2RM

Then 3 rounds of

  • 15 x Dumbbell Bench Press @ 20kg per Hand
  • 15 x Dummbell Bent Rows @ 20kg per side with Bench

Then “Jingle Bell” WOD from Invictus Boston, AMRAP in 20 minutes…

  • 8 x Hang Dumbbell Snatch @ 20kg Right
  • 8 x Hang Dumbbell Snatch @ 20kg Left
  • 8 x Dumbbell Push Press @ 20kg Right
  • 8 x Dumbbell Push Press @ 20kg Left
  • 8 x Dumbbell Goblet Lunge @ 20kg Right Leg
  • 8 x Dumbbell Goblet Lunge @ 20kg Left Leg
  • 30 x Mountain Climbers (l+r=1 rep)
  • 30 x Second Rest

Results: Used 150lbs for the Bench Press. Metcon 4 very hard rounds.

Deadlifts, Bench Press, Cleans and Bike

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Taken from CF New England’s “Lethal Linda” WOD using Rx weight from Linda…

AMRAP in 5 minutes of

  • Deadlift @ 230lbs (1.5 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Rest 5 minutes then… AMRAP in 5 minutes of

  • Bench Press @ 155lbs (1 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Rest 5 minutes then… AMRAP in 5 minutes of

  • Squat Cleans @ 115lbs (0.75 x Body Weight)

Immediately followed by AMRAP in 5 minutes of

  • Max Distance Bike

Results: Nice Sunday WOD… needed the 5 minute “rest” to change weights and prep for the next round… 33-23-21 reps and 6.24km bike total (2-2.2km per round).

Ring Muscle Up Transitions then Power Cleans, Dips, Snatches and Row

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Accumulate 10

  • Ring Muscle Up Transitions from L-Sit

AMRAP in 14 minutes of

  • 4 x Power Clean @ 110lbs/50kg
  • 6 x Ring Dips
  • 8 x Alternating Dumbbell Snatches @ 20kg (total 4 per side)
  • 12 x Calorie Row

Results: Metcon 5 rounds plus 21 reps.