Category Archives: M-G

Metabolic and Gymnastic Movements

Bar MUs then Mountain Climbers, Pullups, Pushups, T2B and Run

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Accumulate

  • 25 x Bar Muscle Ups

Then an Armistice Day themed WOD inspired by WODwell on Instagram…

6 rounds for time

  • 11 x Mountain Climbers
  • 11 x Pullups

Rest 2 minutes then

6 rounds for time

  • 19 x Pushups
  • 18 x Toes to Bar
  • 100m Run

Results: Did this one outside at the Pullup bars in the Parcour next to our house. I broke the Muscle Ups into an EMOM and did one per minute until the last two sets where I did 3 reps unbroken for each (surprised myself that I could string 3 together). Metcon Part 1 6:45 / Part 2 11:10 (messed up and only did 11 reps of each).

Front Squats and RFE Split Squats then Burpees, Pushups, HSPU, Dips and T2B

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4 rounds

  • 8 x Front Squat @ 65% of 2RM

Then 3 rounds of

  • 10 x Front Foot Elevated* Split Goblet Squats @ 24kg

* Front foot in a 20kg plate

Then, inspired inspired by CF New England’s “Floored” WOD…

AMRAP in 4 minutes of

  • 21 x Burpees
  • 21 x Toes to Bar
  • 21 x Pushups

Rest 4 minutes then AMRAP in 4 minutes of

  • 15 x Burpees
  • 15 x Toes to Bar
  • 15 x Dips

Rest 4 minutes then AMRAP in 4 minutes of

  • 9 x Burpees
  • 9 x Toes to Bar
  • 9 x Handstand Pushups

Results: Front Squat with 135lbs. Metcon 1 round plus 12 reps, 1+11, 1+17.

Bench Press the Dips, Pushups and Row

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Take 15 mintues and work up to a heavy

  • 2 x Bench Press

Then 4 sets of

  • 7 x Bench Press @ 65% from above

Then for time, 5 rounds of

  • 500m Row
  • 10 x Dips

Immediately followed by

  • 30 x Pushups
  • 15oom Row

Results: Bench Press only 185lbs 😞. Used 120lbs for the second part. Metcon 16:40.

Pike Lifts and Bench Press, then Musle Ups, Dips Run, T2B and Thrusters

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3 rounds of

  • 3 x Pike Lift
  • 6 x Pike Lift Pulses (feet don’t touch the ground)
  • Repeat 3 for 3 sets

Then 3 rounds of

  • 6 x Bench Press @ 10lbs over Bodyweight

Then 8 rounds of

  • 1 x Bar Muscle Up
  • 5 x Dips on Pullup Bar

Then accumulate

  • 20 x Jumping Bar Muscle Ups

Street Parking WOD from this week, every 10 minutes for 20 minutes for maximum Thrusters

  • Run 800m
  • 30 x Toes to Bar
  • Max Rep Odd Object Thrusters

Results: Done as shown. For the Muscle Up and Metcon went out to the Vita Parcour so I could integrate the run. Metcon 65 reps (my 800m was closer to 900-950m). Use a rock I found for the Thrusters.