Category Archives: W-G

Weightlifting and Gymnastic Movements

Deadlifts and HSPU then Row 500m

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Fart 1 – Take 15-20 minutes and work up to a heavy

  • 5 x Deadlift

Part 2 – A modified version of the Dennis O’Berg WOD from Wodwell…

EMOM for 14 minutes of

  • Even Minute 8 x Handstand Pushups
  • Odd Minute 10 x Deadlift @ 65-75% of part 1

Finisher, for time (and benchmark)

  • Row 500m

Results: Part 1 – 235lbs. Part 2 – used 165lbs. 500m in 1:52.

Back Squats then Front Squats, Power Cleans, S2OH and Burpees

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Continuing with the program from Repwerks.

Part 1 – Take 15 minutes and work up to a heavy

  • 5 x Back Squat

Part 2 – Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Back Squat @ 55-60% of Part 1

Then 5 rounds of 2 minutes on/1 minute off of (score total burpees)

  • 12 x Deadlift @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • AMRAP Burpees over the Barbell

Results: Part 1 – 175lbs. Part 2 – 115lbs. Metcon 10-8-6-6-1 Burpees. 95lbs may have been a bit too heavy, would have been nicer to have been more consistent.

Bench Press then Push Press and Pullups

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Take 15 minutes and work up to a heavy

  • 6 x Bench Press

Then every 3 minutes for 9 minutes (3 sets)

  • 10 x Bench Press @ 55-60% of above

Then AMRAP in 12 minutes of

  • 5 x Push Press @ 75lbs
  • 3 x Strict Pullups

Results: Part 1 150lbs. Part 2 used 85lbs. Metcon 12 rounds plus 8 reps.

Bent Rows then Goblet Squats, Russian Twists, Pullups and Pull Throughs

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3 rounds of

  • 8 x Bent Rows @ 24kg Left
  • 8 x Bent Rows @ 24kg Right
  • Rest 2 minutes

Metcon from CF Invictus Boston…

AMRAP in 20 minutes of

  • 10 x Goblet Squats @ 24kg
  • 20 x Russian Twist @ 14kg (10 per side)
  • 10 x Strict Pullups
  • 20 x Sandbag Pull Throughs (10 per side)

Results: Metcon 5 rounds plus 33 reps.