Category Archives: M

Metabolic Conditioning Movement

Back Squats then KBS and Sandbag Thrusters

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Based on the CF Invictus WOD from December 6.

Every 2 minutes for 12 minutes (6 rounds)

  • 6 x Back Squat @ 65%
  • 4 x Back Squat @ 75%
  • 2 x Back Squat @ 80%
  • 2 x Back Squat @ 85%
  • 2 x Back Squat @ 90%
  • Max Reps x Back Squat @ 80%

Then 4 rounds for time

  • 40 x Sandbag Thrusters @ 30lbs
  • 40 x Kettlebell Swings @ 24kg

Results: Back Squats 165-185-195-205-215-195lbs. Got 4 reps in the last round. Metcon 16:23 (I misread the original and it should only be 3 rounds so your choice…it did seem really hard). First round unbroken and took only 2:48, last round took 5:03.

Filthy-150 WOD: Spinning Cathrine

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This WOD is taken from the Filthy 150 competition going on this weekend in Ireland. For time

  • 160 x Double Unders
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 24 x Alternating Dumbbell Thrusters
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 24 x Alternating Dumbbell Thrusters
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 160 x Double Unders

For the alternating overhead lunges, do the first 5m with left DB overhead and right DB in front rack position on shoulder, then the next 5m with the right DB overhead and the left DB in front rack position on shoulder.

For the alternating thrusters, only push one dumbbell overhead when you come up, alternating left and right dumbbells.

Results: Used 16kg Dumbbells. Finished in 12:06.

HSPU and Pullups then Row, KBS and Thrusters

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5 rounds, rest as needed between rounds

  • 3 x Deficit Handstand Pushups + 3 x Weighted Pullups

Then CF New England WOD from November 11.

AMRAP in 4 minutes of

  • 15 Calorie Row
  • 15 x Kettlebell Swings
  • 15 x Thrusters @ 65lbs

Rest 4 minutes, then AMRAP in 4 minutes of

  • 12 Calorie Row
  • 12 x Kettlebell Swings
  • 12 x Thrusters @ 85lbs

Rest 4 mintues, then AMRAP in 4 minutes of

  • 9 Calorie Row
  • 9 x Kettlebell Swings
  • 9 x Thrusters @ 95lbs

Results: HSPU and Pullups as shown. Pullups @ 30lbs. Metcon 49-41-35 reps. Really hard when since at 4 minutes you can’t really take a break.

Bench Press, Pullups and Lunges, then Assault Bike and Sled Pushes

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Joined Lisa at her gym for a drop in visit.

3 rounds of

  • 5 x Bench Press @ 65%
  • 6 x Ring Pullups
  • 12 x Walking Lunges @ 16kg per Hand

Then 3 rounds of

  • 10 Calorie Assault Bike
  • 50m Sled Push with 90lbs

Results: Used 135lbs for the Bench Press. The rest as prescribed. Assault Bike and Sled Push were a nice change since I don’t have these at home.