Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Dips and Barbell Rows then DUs, DB Hang Cleans, Devil Press and Russian Twist

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5 rounds of

  • 5 x Bent Barbell Rows
  • 5 x Dips
  • Rest 2 minutes

Then 3 rounds of

  • 10 x Barbell Bent Rows @ 65% from above

Then 3 rounds for time (Inspired by the Juneteenth WOD from Wodwell CF)

  • 60 Double Unders
  • 20 x Dumbbell Hang Power Clean @ 12kg
  • 20 x Devil Press @ 12kg
  • 20 x Russian Twist @ 12kg (l+r=1 rep)

Results: Barbell Rows 65-75-85-95-105lbs. Used 65lbs for part 2. Metcon 21:57. Looked easy enough at first glance but turned out to be really challenging. I would hate to image how bad it would have been to do the full WOD which was 6 rounds.

Front Squats, Row and Pullups

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Every 3 minutes for 15 minutes

  • 3 x Front Squats
  • Rest 20-30 seconds
  • 3 x Weighted Pullups @ 10kg

Then for time

  • Row 1000m
  • 20 x Pullups
  • 40 x Front Squats @ 95lbs
  • 20 x Pullups
  • Row 1000m

Results: Front Squats 135-155-165-175-185-195lbs/89kg (new 3RM). Metcon 17:20. Could really feel the Squats on that last row.

Bench Press then Sandbag G2OH, Pull Throughs and Lunges

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Every 2 minutes for 10 minutes, work up to a heavy

  • 5 x Bench Press

Immediately after the final 2 minutes ends, EMOM for 10 minutes

  • 1 x Bench Press @ Max from above

Then 4 rounds of

  • 10 x Sandbag Pull Through (through and back is 1 rep) @ 20kg Sandbag
  • 10 x Sandbag Ground to Overhead
  • 10 x Sandbag Reverse Lunges, alternate legs and shoulder where the Sandbag each rep (l+r=1 rep)

Results: Got to 175lbs/80kg on the Bench. Metcon 12:06.

Deadlifts, BBJO, T2B and KBS

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Take 15 minutes and work up to the working weight for the Deadlifts.

AMRAP in 25 minutes of

  • 10 x Deadlift @ 225lbs/102kg
  • 12 x Burpee Box Jump Overs
  • 20 x Toes to Bar
  • 12 x Burpee Box Jump Overs
  • 30 x Kettlebell Swings @ 24kg
  • 12 x Burpee Box Jump Overs

Inspired by the Street Parking Vault WOD Zeus.

Results: Nice long WOD… 2 rounds plus 42 reps. Round times 7:42 – 11:13 – 6:05.

Row, Pullups, Pushups and Squats

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Sort of a Half Murph with a full 1 mile row.

For time

  • Row 1600m
  • 50 x Strict Pullups
  • 100 x Pushups
  • 150 x Air Squats
  • Row 1600m

Partition the Pullups, Pushups and Squats as desired. For example 10 rounds of

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Partitioned as shown. 27:22. Both rounds of rowing in under 7 minutes.