Deadlifts then Wallballs, Deadlifts and Burpees

Take 15 minutes and work up to a heavy

  • 1 x Deadlift

The next part is taken from the CF New England WOD from January 16.

AMRAP in 5 minutes of

  • Buy in: 50 x Wall Balls/Sandbag Thrusters
  • 12 x  Deadlifts @ 165lbs
  • 12 x Burpees over the Bar

Rest 5 minutes then AMRAP in 5 minutes of

  • Buy in: 35 Wall Balls/Sandbag Thrusters
  • 9 x Deadlifts @ 185lbs
  • 9 x Burpees

Rest 5 minutes then AMRAP in 5 minutes of

  • Buy in: 20 x Wall Balls/Sandbag Thrusters
  • 6 x Deadlifts @ 205lbs
  • 6 x Burpees

Results:  Deadlifts got up to 290lbs.  Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps).  Interesting that all 3 ended up with almost the same number of reps.

Clean and Jerk then DUs, Front Squats and T2B

Every 2 minutes for 16 minutes

  • 1 x Squat Clean and Jerk (Push Press)

Then AMRAP in 8 minutes of

  • 25 x Double Unders
  • 8 x Front Squats @ 115lbs
  • 8 x Toes to Bar

Results:  For the C&J 115-120-125-130-135-140-145-150lbs.  Metcon 4 rounds plus 37 reps.

Lunges then Push Press, Double Unders and Toes to Bar

Every 2 minutes for 10 minutes

  • 5 x Overhead Reverse Lunges @ 20kg Left Hand
  • 5 x Overhead Reverse Lunges @ 20kg Right Hand
  • Rest 30 seconds
  • Max Effort Strict Pullups
  • Rest 2 minutes

Based on the CF New England WOD from Jan 3, 2019. 

AMRAP in 12 minutes of

  • 2 x Push Press
  • 2 x Toes to Bar
  • 20 x Double Unders
  • 4 x Push Press
  • 4 x Toes to Bar
  • 40 x Double Unders
  • 6 x Push Press
  • etc.

Adding 2/20 every round until time runs out.

Results:  For the Pullups did 10-8-7-6-6/37 total.  For the metcon did 5 rounds plus 18 reps.