Category Archives: Body Weight

Strict Lynne (again) then DB Snatch, Situps and Burpees

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Lynne Benchmark WOD, as many reps as possible in 5 rounds of (rest as needed between movements and rounds)

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

Then AMRAP in 13 minutes (Inspired by Danny memorial WOD which is AMRAP in 23 minutes)

  • 12 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Burpees
  • 12 x Abmat Situps

Results: I prefer Strict Pullups but might be interesting to do high volume kippping next time and see how that goes. Used 165llbs for the Bench Press since that is what I used last time, eventhough body weight is more like 155lbs. 8/10-8/10-6/10-5/9-6/8…80 reps, so same as last time. Metcon 5 rounds plus 13 reps.

L-Sit Work then Muscle Ups in the Woods

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Trying to make this GOAT work a regular activity and see if that helps to improve.

Before going out (to warm up) repeat of L-Sits from last week…

3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 x Pike Lifts
  • 10 x Pike Dips (Lift your butt)
  • 10 second Bent Knee L-Sit Hold

Then moved out to parcour to work on Bar Muscle Up progressions…

EMOM for 8 minutes of each (complete all 8 minutes of 1 exercise then move to the next for a total of 24 minutes, 2-3 minute rest between exercises).

  • 3 x Explosive Pullups (as high as possible)
  • 5 x Kipping Pulls (the back part of the kip)
  • 3 x Pullup Bar Dips (start with a jumping muscleup to get above the bar)

Ring Muscle Up progressions… EMOM for 8 minutes of each (complete all 8 minutes of 1 exercise then move to the next for a total of 16 minutes, 2-3 minute rest between exercises).

  • 15 second False Grip Hang
  • 3 x Chest to Ring Pullups

Results: L-Sits went better than last time so happy with that. Pullups were good enough, need a couple more times to see if I am progressing.

Bench Press, Bike and Toes to Bar

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5 rounds

  • 2 x Bench Press @ 100% of 2RM
  • 6 x Weighted Pullup @ 13kg

Then 3 rounds

  • 8 x Straight Arm Cable Pulldowns @ 80lbs
  • 15 x Dumbbell Incline Bench @21kg

Then the “Quickete” WOD from CF New England. For time per round, every 3 minutes for 21 minutes (7 rounds)

  • 1000m Bike
  • 12 x Toes to Bar

Results: Been progressing Bench Press for the past couple of months, so finally testing my 2RM… used 185lbs and was able to complete all rounds without problem. Metcon (missed the first two rounds) 2:40-2:49-2:50-2:44-2:50… just enough time to get back on the bike and start again.

Bench Press, Ring Pullups, Cable Pulldowns and Handstand Pushups then Death by Pushups and Situps

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5 rounds of

  • 4 x Bench Press @ 90% of 2RM
  • 3 x Chest to Ring Pullups with False Grip
  • Rest 2 minutes

Then 4 rounds, slow, controlled and full ROM

  • 8 x Straight Arm Cable Pulldowns @ 70lbs
  • 3 x Deficit Handstand Pushups from Yoga blocks

Then EMOM until failure…

  • Minute 1 – 5 x Situps
  • Minute 2 – 8 x Situps
  • Minute 3 – 11 x Situps
  • keep adding 3 until failure

Once done with Situps then EMOM until failure of…

  • Minute 1 – 5 x Pushups
  • Minute 2 – 6 x Pushups
  • Minute 3 – 7 x Pushups
  • keep adding 3 until failure

Results: Used 170lbs for the Bench Press. Situps 8 rounds plus 13 reps. Pushups 7 rounds plus 10 reps.