Category Archives: M-G

Metabolic and Gymnastic Movements

Front Squats then KBS, Situps and DUs

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Every 2 minutes for 10 minutes

  • 5 x Front Squats @ 165lbs

Taken from CF New England WOD from March 10.

For time

  • 21 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 18 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 12 x Kettlebell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 9 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 6 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders
  • 3 x Kettelbell Swings
  • 15 x Situps
  • 30 x Double Unders

Results: Metcon 11:48

Strict Presses then Atomic Pushups, Box Jumps and Kettlebell Swings

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Take 15-20 minutes and work up to a heavy

  • 1 x Strict Press

Then 5 rounds for time

  • 10 x TRX Atomic Pushups with Pike Press
  • 15 x Box Jumps
  • 20 x Kettlebell Swings

Results:  For the strict press ended up at 155lbs (new 1RM).  Rep scheme was 5-3-3-3-1-1-1.  Really felt it in my lower back like it was cramping or really fatigued.  Nothing a little stretching didn’t fix, but something to work on.  Metcon 12:57.

Dubai Championship WOD 18.1

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For time (10 minute time cap)

  • 60 x Double Unders
  • 10 x Thrusters @ 75lbs/35kg
  • 60 x Double Unders
  • 20 x Thrusters @ 75lbs
  • 60 x Double Unders
  • 30 x Thrusters @ 75lbs

If completed before the 10 minutes are up, rest for the remaining time. 

Then 5 rounds for time (10 minute time cap)

  • 30 x Double Unders
  • 15 x Pullups

Results: First part 8:02.  Second part 9:50.

Weighted Pullups then Dips, Renegade Rows and DUs

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I got 12 unbroken strict pullups earlier this week before a run, but have been stuck at 12 for a while, so trying something new to get to 15. 

EMOM for 20 minutes:

  • 1 x Weighted Pullups (hold 3 seconds at top) @ 30lbs

Then 6 rounds for time

  • 6 x Ring Dips
  • 12 x Renegade Rows
  • 24 x Double Unders

Results:  For the weighted pullups added 5 x weighted situps for rounds 11-20 just to fill the time.  Metcon 7:11.

Cleans then Thrusters, Box Jumps, T2B and L-Sits

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3 rounds of

  • 5 x Hang Cleans
  • Rest 2 minutes

Then immediately following the last rest do 3 rounds of

  • 5 x Power Clean
  • Rest 2 minutes

Focus on slow, steady, touch and go reps.

Then AMRAP in 12 minutes of

  • 12 x Sandbag Thrusters with Sandbag on Shoulder, alternating shoulders with each rep
  • 12 x Box Jumps
  • 12 x Toes to Bar

Results:  Hang Cleans 95-105-115lbs.  Cleans 125-135-140lbs.  Failed on the 4th rep of the final round  so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.