Category Archives: M-G

Metabolic and Gymnastic Movements

Row, Thrusters and Pullups

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Continuing a good Invictus week, took this one from their May 25 WOD.

4 rounds

  • 5 x Thrusters

Three rounds for time

  • Row 500m
  • 30 x Thrusters @ 65lbs
  • 20 x Pullups
  • Rest 2 minutes

Results:  Thrusters – 65, 75, 95, 105, 115lbs.  Metcon times for each round not including rest – 8:16, 8:59, 9:01. Total time including all 3 rest periods rest 26:16.

Back Squats then Burpee Pullups, Wallballs and Dumbell Snatches

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CF Invictus WOD from May 2, 2018.

Every 3 minutes for 15 minutes

  • 4 x Back Squats
  • 10 x Weighted Situps @ 10lbs

Then AMRAP in 10 minutes

  • 5 x Burpee Pullups
  • 10 x Dumbbell Snatches @ 21kg
  • 20 x Sandbag Thrusters @ 30lbs

Results: Back squats 115-145-165-185-205lbs. For the metcon 3 rounds plus 26 reps.

DU, HSPU, KBS, V-Ups and Thursters

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For time

  • 40 x Double Unders
  • 10 x Handstand Pushups
  • 40 x Kettlebell Swings
  • 10 x Handstand Pushups
  • 40 x Thrusters @ 45lbs (empty bar)
  • 10 x Handstand Pushups
  • 40 x V-Ups
  • 10 x Handstand Pushups
  • 40 x Double Unders

Results: Nice quick workout for Sunday since I had a lot of other things I needed to do… Metcon in 15:08.

Power Cleans then Pullups, Ring Dips, Burpees and L-Sits

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Every 2 minutes for 16 minutes

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean

Then AMRAP in 12 minutes of

  • 12 x Pullups
  • 12 x Ring Dips
  • 12 x Burpees

Then EMOM for 8 minutes

  • 10-15 second L-Sit

Results:  For the Power Cleans 95-105-110-115-120-125-130-135lbs.  For the Metcon, 4 rounds plus 11 reps.  Haven’t done L-Sits for a long time so did them with bent knees to keep form.  Need to work on that…