Category Archives: W-G

Weightlifting and Gymnastic Movements

Bench Press and Wall Walks then DB Snatch and Pushup/Pullthrough

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Every 3 minutes for 18 minutes

  • 3 x Bench Press @ 80% of 1RM
  • 3 x Wall Walks

Then every 2 minutes for 6 minutes

Then taken from Street Parking Daily WOD from 5. January.

For total reps, AMRAP in 3 minutes of

  • 12 x Alternating Dumbbell Snatch @ 20kg (6 per hand)
  • 8 x Pushup plus Pull Through @ 20kg Sandbag

Rest 1 minute then repeat for a total of 5 rounds. Score is total reps over all 5 rounds.

Results: Used 165lbs for the Bench Press. Metcon 49-49-49-46-44 reps (10 rounds plus 37 reps).

Bench Press then Dips, Goblet Squat and Russian Twist

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For quality

  • Practice Russian Pushups

Then 10 rounds of

  • 5 x Bench Press @ 70% of 1RM
  • Rest 60-90 seconds

Then AMRAP in 12 minutes

  • 18 x Goblet Squat @ 24kg
  • 12 x Russian Twist @ 14kg
  • 6 x Dips

Results: Russian Pushups were good (see below). May need to work on increasing volume next time. Bench Press 145lbs. Metcon 5 rounds plus 24 reps.

Strict Lynne (Bench Press and Pullups)

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Lynne Benchmark WOD, as many reps as possible in 5 rounds of (no time component)

  • Max Unbroken Body Weight Bench Press
  • Max Unbroken Strict Pullups

Results: We have done Lyne before…. this time used 165lbs/75kg. Total of 80 reps… 10-9-8-5-5 and 12-10-7-7-7. Rested 1 min between movements, 2 minutes between rounds. In 2018 77 reps. Spent the rest of the time playing with the rings (low tricep extensions, chest flies).

Hip Thusts then Cleans, Presses and Toes to Bar

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3 rounds of

  • 10 x Parallette Kick Throughs
  • 30 second Bent Knee L-Sit (accumulated)

4 rounds, increase weight per round

  • 6 x Pause Hip Thrusts (Pause 2-3 seconds at top)

Then 2 rounds of

  • 10 x Hip Thrusts @ 60% of max weight from above

Then 5 rounds for time

  • 8 x Hang Power Clean @ 110lbs/50kg
  • 4 x Push Press
  • 8 x Toes to Bar

Results: Broke the L-Sits into two sets each round. Hip Thrusts 135-155-175-185lbs, used 110lbs for the second part. Metcon 9:04.

Weighted Pullups and HSPU then Burpee T2B and DL

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5 rounds of

  • 3-5 x Weighted Pullups
  • Rest 30 seconds
  • 3-5 x Hand Stand Pushups
  • Rest 2 minutes

Then for time 21-15-9 of (Inspirrd by 2021 Rogue Invitational Workout 5)

  • Burpee Toes to Bar
  • Deadlift @ 185lbs

Results: Used 13kg (10kg vest plus 3kg med ball) for the Pullups and kept it to sets of 3. Did sets of 5 for the HSPU. I don’t know if Burpee T2B is a thing but I think it worked out really well. Metcon 11:18.