Category Archives: W-G

Weightlifting and Gymnastic Movements

Strict Press then Snatch, T2B, Burpees and Push Press

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Strict Press

  • 5 x @ 70-75%
  • 3 x @ 80-85%
  • 3 x @ 85-90%
  • 2 x @ 90-95%
  • 1.1.1.1.1 x @ 90+% (rest 2 min between singles)

Then CFNE’s “I Love this Bar WOD”

AMRAP in 7 minutes

  • Max Reps Power Snatch @ 85lbs
  • Every minute stop and do 7 Toes to Bar

Rest 6 minutes then AMRAP in 7 minutes

  • Max Reps Burpees
  • Every minute stop and do 7 Push Press @ 85lbs

Results: Strict Press 100-115-125-135-145lbs/66kg. Metcon 23-43…wow real arm burner.

Back Squat and Hip Thrusts then Atomic Pushups, Mountain Climbers and Air Squats

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Back Squat

  • 5 x @ 70-75%
  • 3 x @ 80-85%
  • 3 x @ 85-90%
  • 2 x @ 90-95%
  • 1.1.1.1.1 x @ 90+% (rest 2 min between singles)

Then 5 rounds of

  • 10 x Hip Thrusts @ 185lbs

Then for time, including the rest, 3 rounds of

  • 10 x TRX Atomic Pushups
  • 10 x TRX Mountain Climbers (r+l=1 rep)
  • 30 x Air Squats
  • Rest 1 minute

Results: Back Squat 185-205-215-225-235lbs.

Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

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5 rounds

  • 8 x Front Squat @ 60%
  • Rrest 20 seconds
  • 8 x Wide Grip Pullup
  • Rest 2 minutes

Then 5 rounds for time

  • 10 x Hang Power Snatch @ 65lbs
  • 15 x Renegade Rows (r+l=1rep) @ 12kg
  • 20 x Alternating Golbet Lunges @ 24kg (total 10 per leg)
  • 25 x Abmat Situps

Results: Front Squats Squats @ 230lbs. Metcon 25:45… super hard.

Strict Presses then Pull Throughs, Pike Lifts and DB Snatch

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5 rounds of

  • 3 x Strict Press @ max weight from last time

Then 3 rounds of

  • 8 x Kneeling Single Kettlebell Strict Press @ 16kg per side

Then AMRAP in 12 minutes of

  • 10 x Kettlebell Pull Throughs @ 14kg (total – 5 reps in each direction)
  • 10 x Dumbbell Snatch Left @ 20kg
  • 10 x Pike Lifts Over a Kettlebell (over and back = 1 rep)
  • 10 x Dumbbell Snatch Right @ 20kg

Results: Presses seemed easy today. Used 115lbs. Metcon 4 rounds plus 28 reps.

Wall Balls, HSPU and Power Cleans

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The Holleyman WOD from WODwell on Instagram…

30 rounds for time (time cap 30 minutes)

  • 5 x Wall Balls
  • 3 x Handstand Pushups
  • 1 x Power Clean

Results: Used 20kg Sandbag Thrusters for the Wall Balls as usual. Used 135lbs/62kg (Rx 102kg) for the Power Clean. 26 rounds 4 reps at the time cap. Rx does not have a time cap but I needed to go into the office so…