Category Archives: Time Based

(AMRAP)

Cleans then Row, Burpees, Pullups and Toes to Bar

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5 rounds of

  • 10 x Squat Clean @ 50% 1RM
  • 8 x Squat Clean @ 60%
  • 5 x Squat Clean @ 70%
  • 5 x Squat Clean @ 75%
  • 5 x Squat Clean @ 80%

This part is based on the CF New England WOD from today but modified to match my rower better.  Their version uses a 27-21-15 rep scheme.

AMRAP 4

  • 21 Cal Row
  • 21 x Burpees
  • 21 x Chest to Bar Pullups

Rest 4 minutes then AMRAP 4

  • 15 Cal Row
  • 15 x Burpees
  • 15 x Toes to Bar

Rest 4 minutes then AMRAP 4

  • 9 Cal Row
  • 9 x Burpees
  • 9 x Pullups

Results: I think my 1RM for a Clean is 170lbs but that may be high based on how this WOD went.  Squat Cleans 85-100-115-125-140lbs.  Metcon round 1 – 50 reps, round 2 – 1 round, round 3 – 1 round plus 7 calories.

Front Squats and Plate Walks then Thrusters, Pullups and V-Ups

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5 rounds

  • 3 x Front Squats
  • Rest 30 Seconds
  • 6 x Handstand Plate Walks
  • Rest 2 minutes

Then 5 rounds for time

  • 9 x Thrusters @ 95lbs
  • 12 x Pullups
  • 15 x V-Ups

Results: Front squats 135-155-170-185-195lbs. Plate walks went very well, but I am also progressing with my handstnd walks every time I try (up to 10 steps) so maybe that is the reason.  4 rounds plus 30 reps.

Snatches then Thrusters, DB Snatches and DUs

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5 rounds of the following

  • 2 x Hang Snatch
  • 1 x Snatch

Increase weight per round, rest 2 minutes per round

Then AMRAP in 15 minutes of

  • 30 x Walballs/Sandbag Thrusters
  • 30 x Alternating Dumbbell Snatch @ 20kg
  • 30 x Double Unders

Results:  For the snatches 65-80-95-105-95lbs.   For the Metcon 2 rounds plus 72 reps (finished the 3rd round anyway since it was only 18 double unders).

Strict Press and Push Press then Pullups, Run and HSPU

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Every 2 minutes for 8 minutes

  • 4 – 6 x Strict Press

Then every 2 minutes for 8 minutes

  • 4 – 6 x Push Press

Then AMRAP in 15 minutes

  • Run 400m
  • 10 x Pullups
  • 5 x Handstand Pushups

Results: Strict Press 95-105-110-115.  Push Press 115- 120-125-130.  4 rounds plus 400m.

Back Squats then Double Unders, Thrusters and T2B

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Was looking for Back Squats and Double Unders and found this WOD from CF Invictus on June 25.

E2MOM for 16 minutes (8 rounds) do Back Squats

  • Set 1 – 5 reps
  • Set 2 – 5 reps
  • Set 3 – 3 reps
  • Set 4 – 3 reps
  • Set 5 – 2 reps
  • Set 6 – 1 reps
  • Set 7 – 1 rep
  • Set 8 – 1 rep

Then AMRAP in 12 minutes of

  • 40 x Double Unders
  • 20 x Sandbag Thrusters
  • 10 x Toes to Bar

Results:  Back Squat 115-135-155-185-205-225-235-240lbs. 4 rounds plus 59 reps.