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Back Squats and Pullups then Annie (DUs and Situps)

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4 rounds

  • 6-8 x Back Squat @ 70%
  • Rest 30 seconds
  • 5 x Strict Supinated Grip Pullups
  • Rest 90 seconds

Then 2 rounds of

  • 9-12 x Back Squat @ 95lbs (11X1)

Go at a quick steady tempo for all 8 reps.

Then for time 50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Back Squat @ 165lbs. Annie 11:13?!! In the past I did Annie in 8:30-9:30. Gettin’ old I guess :-(.

Core Work then Deadlifts and HSPU then Run and KBS

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4 rounds

  • 10 x Sandbag Pullthroughs (L+R=1)
  • 10 x Hanging Medicine Ball Knee Tucks @ 8kg

Every 3 minutes for 18 minutes (6 rounds)

  • 3 x Deadlift @ 75%
  • 5 x Handstand Pushups

Then 4 rounds for time

  • 4 x Single Arm Kettlebell Push Press @ 24kg
  • 8 x Pullups
  • 30 x Kettlebell Swings @ 24kg

Results: Used 225lbs for Deadlifts. Metcon 10:26.

Run, Pullups, Dips and Burpees

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CF Invictus WOD from July 4.

For time:

  • Run 800m

Immediately followed by 5 rounds of

  • 4 x Strict Pullups
  • 8 x Ring/Bar Dips
  • 12 x Burpees

Immediately followed by

  • Run 800m

Immediately followed by 5 rounds of

  • 4 x Strict Pullups
  • 8 x Ring/Bar Dips
  • 12 x Burpees

Immediately followed by

  • Run 800m

Results: 33:28

Presses then V-Ups, Presses Dips and Reverse Rows

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Every 2 minutes for 12 minutes

  • 5 x Strict Press @ 65%
  • 3 x Strict Press @ 75%
  • 1 x Strict Press @ 85%
  • 5 x Strict Press @ 75%
  • 3 x Strict Press @ 85%
  • 1 x Strict Press @ 95%

Then for time 10-9-8-7-6-5-4-3-2-1 of

  • Reverse Rows
  • Dumbbell Shoulder Press @ 21kg

Then for time 1-2-3-4-5-6-7-8-9-10

  • Dips
  • V-Ups

Results: Presses 95-110-125-110-125-140lbs. Metcons – 9:42 and 7:35.

Bench Press and Pullups, then Madison Triple CF Games Event

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3 rounds

  • 5 x Bench Press @ Bodyweight
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 30lbs
  • Rest 90 seconds

Then 5 rounds for time

  • Run 400m
  • 7 x Sandbag Clean Burpee Box Over @ 70lbs/30kg

For the Clean, Burpee, Box Over, start with a Sandbag Clean, throw the Sandbag over the Box, do a Burpee then step/climb Box over the Box, repeat from the other side. This was the “Madison Triple” 2017 Games Event.

Results: Metcon 17:22. I knew it seemed too easy… I forgot the Burpee. I also used a normal 24inch/60cm box (not some hay bales) so the box step over was easier than in the games. Hmmm, maybe I should read my own instructions next time.