Category Archives: W-G-M

Weightlifting, Gymnastic and Metabolic Conditioning Movements

Run, DL and Pistols

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Inspired by this CF Invictus WOD on Instagram.

AMRAP in 4 minutes of

  • Run 400m
  • Max Deadlifts @ 205lbs

Rest 4 minutes then, AMRAP in 4 minutes of

  • Run 400m
  • Max Pistol Squats (R+L=1 rep)

Rest 4 minutes, then AMRAP in 4 minutes of

  • Run 400m
  • Max Deadlift @ 225lbs

Rest 4 minutes then, AMRAP in 4 minutes of

  • Run 400m
  • Max Pistol Squats

Results: Metcon 25-7-15-9 reps. Really happy with my deadlifts being able to do consecutive sets of 10 at 205lbs and 5 at 225lbs. Not happy with my left leg on Pistol squats. Right was good, left was a struggle for every rep. Added 12 x RFE split squats on left only at the end.

Cleans then KBS, Front Squats and Pullups

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Warm up with 3 rounds

  • 3 x Power Clean
  • 3 x Front Squat

Then every 2 minutes for 12 minutes, 3 Position Clean

  • 1 x High Hang Squat Clean
  • 1 x Hang Squat Clean
  • 1 x Squat Clean

Then for time 30-20-10

  • Kettlebell Swings @ 24kg
  • Front Squats @ 110lbs
  • Pullups

Results: Squat Cleans still sloppy. Foot work and timing challenges. Kept the weight around 95-115lbs. Metcon 15:12.

Run, Goblet Squats, Pushups and Sandbag Pull Through

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For time perform the following, every 2 minutes, stop and run 200m (Based on this Street Parking Instagram WOD)

  • 50 x Goblet Squats @ 24kg
  • 50 x Pushup + Sandbag Pull Through @ 30lbs
  • 50 x Goblet Squats @ 24kg

Results: 22:14. Started with the Goblet Squats so finished 49 of those reps in the first 2 minutes. To make it last longer, start with the 200m run. Seems like I ended up with around 40 seconds per round to work down the reps.

Death by EMOM

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Trying this interesting EMOM WOD from CF Invictus

Part 1 – For max reps

  • 60 second Row
  • Rest 60 seconds
  • 60 second Alternating Dumbbell Snatch @ 20kg
  • Rest 60 seconds
  • 60 second Toes to Bar
  • Rest 60 seconds
  • 60 second Double Unders
  • Rest 60 seconds
  • 60 second Front Squats @ 110lbs
  • Rest 60 seconds
  • 60 second Pushups

Rest 4 minutes then

Part 2 – EMOM for 24 minutes (4 rounds) do 55-65% of the reps from part 1 per round for each corresponding exercise

  • Minute 1 – Row
  • Minute 2 – Alt. DB Snatch
  • Minute 3 – Toes to Bar
  • Minute 4 – Double Unders
  • Minute 5 – Front Squats
  • Minute 6 – Pushups

Results: Could only finish two rounds in part2 before I had to stop. Felt like I was going to be sick. 🙁

Part 1 – Row 6, Snatch 20, T2B 23, DU 82, FS 18, Pushups 41

Part 2 – Row 4, Snatch 12, T2B 12, DU 45, FS 10, Pushups 22.