Category Archives: Body Weight

Cleans then Handstand Pushups, Kettlebell Swings, Manmakers

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Hanging Cleans

3-3-3-3-3 @ 55kg

Then for time of (inspired by Atomic CF WOD “Texas Man O’ War“)

  • 21 Kettlebell Swings
  • 18 Manmakers @ 12kg
  • 9 Handstand Pushups
  • 15 Kettlebell Swings
  • 12 Manmakers
  • 6 Handstand Pushups
  • 9 Kettlebell Swings
  • 6 Manmakers
  • 3 Handstand Pushups

Result: Very hard 15:20.

Front Squats with Handstand Hold plus Burpees and Deadlifts

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Warm-up with Double Unders (100 – 150)

MWOD Exercises for Front Squats:  Wrist Distraction, Lat Stretch with External Rotation, Lunges.  Best videos from Kelly are here, here and here.

5 Rounds, not for time:

  • Front Squat 5-5-5-5-5
  • 30 Second Handstand Hold

For time perform the following:

  • 30 x Burpees
  • 10 x Deadlifts @ 60kg
  • 20 x Burpees
  • 10 x Deadlifts @ 60kg
  • 10 x Burpees
  • 10 x Deadlifts @ 60kg

Result:  Front Squat – 30kg, 35kg, 40kg, 43kg, 43kg.  Metcon – 5:28

Front Squat plus Down and Back Chipper

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Front Squats for form

  • 5-5-5-5-5

Then for time perform the following:

  • 40 x Hand Release Pushups
  • 30 x Kettlebell Swings @ 24kg
  • 20 x Toes to Bar
  • 10 x Lunges with Bar in Front Squat Position @ 43kg
  • 20 x Toes to Bar
  • 30 x Kettlebell Swings
  • 40 x Hand Release Pushups

Result: Front Squats – 30kg-40kg-40kg-45kg-45kg.  Metcon: 13.27.