Category Archives: W-G

Weightlifting and Gymnastic Movements

Overhead Press then TGUs, Wall Walks and T2B

By | | , , , , ,
1 Comment

Take 15 minutes and work up to a heavy

  • 8 x Strict Press

Then 1 round of

  • 20 x Push Press @ 70% of above weight

Then EMOM for 16 minutes rotate through the following (4 rounds of each)

  • Station 1 – 2 x Turkish Getups @ 16kg (total, one per side)
  • Station 2 – 2 x Wall Walks
  • Station 3 – 6 x Strict Toes to Bar
  • Station 4 – 8 x DB Press @ 14kg

Results: Strict Press 105lbs (65-95-105-110lbs(failed at 6 reps)). Used 75lbs for part 2.

Pushups, DB Cleans and DB Front Squats

By | | , , , ,
Leave a comment

Street Parking’s Vault WOD #20.

For time to complete all 3 parts…

3 rounds of

  • 15 x Pushups
  • 10 x Dumbbell Power Clean @ 16kg

Rest 1 minute, then 3 rounds of

  • 15 x Pushups
  • 10 x Dumbbell Front Squats @ 16kg

Rest 1 minute, then 3 rounds of

  • 15 x Pushups
  • 10 x Dumbbell Squat Cleans @ 16kg

Results: 13:42. Seemed too easy based on what the targets are … should have gone with18kg(Rx).

Back Squats and Pullups then Bike

By | | , , , , ,
Comments Off on Back Squats and Pullups then Bike

5 rounds

  • 12 x Back Squat @ 65% of 1RM (5% heavier than last time)
  • 5-6 x L-Sit Pullups

Then 3 rounds for time of

  • 10 x TRX Russian Pushups
  • 20 x Close Grip Bent Rows @ 65lbs

Then because it is warm enough…

  • Bike 20-30k

Results: Used 170lbs/77kg for the Back Squats. Metcon 5:39.

Pullups and Pistols then Cleans, Front Squats, Presses and Pullups

By | | , , , , , ,
1 Comment

3 rounds

  • Max Reps Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Pistol Squats per Leg
  • Rest 2 minutes

5 rounds for time with a 1:1 work to rest ratio between rounds

  • 2 x Power Clean @ 135lbs/61kg
  • 5 x Front Squat
  • 2 x Push Press
  • 10 x Pullups
  • Rest 1:1

Results: Pullups 8-7-7-6-5. Pistols started with heel raised on a 25lbs plate, switched to 10lbs plate for last round… all good. Metcon 16:00.