Category Archives: Body Weight

Front and Back Squats then Ring Muscle Ups, Dips and Pullups

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6 rounds of

  • 4 x Front Squat @ 85% of 2RM

Then 3 rounds of

  • 8 x 1 1/2 Back Squats @ same weight as above

Then every 2 minutes for 20 minutes

  • 1 x Ring Muscle Up from L-Sit
  • 3 x Ring Dips
  • 3 x Ring L-Sit Pullups

Results: Used 175lbs for the Squats.

Pullups, Dips then Run

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Back from Vacation WOD…

3 rounds

  • 3 x Weighted Pullups @ 10kg
  • 6 x Weighted Dip @ 10kg
  • Rest 90 seconds

Then 3 rounds

  • 6 x Strict Pullup
  • 9 x Dip
  • Rest 90 seconds

Then 3 rounds

  • 9 x Reverse Ring Rows
  • 11 x Pushups
  • Rest 90 seconds

Then for time

  • Run 5k

Results: 5.82k/32:04.

Bar MUs then Mountain Climbers, Pullups, Pushups, T2B and Run

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Accumulate

  • 25 x Bar Muscle Ups

Then an Armistice Day themed WOD inspired by WODwell on Instagram…

6 rounds for time

  • 11 x Mountain Climbers
  • 11 x Pullups

Rest 2 minutes then

6 rounds for time

  • 19 x Pushups
  • 18 x Toes to Bar
  • 100m Run

Results: Did this one outside at the Pullup bars in the Parcour next to our house. I broke the Muscle Ups into an EMOM and did one per minute until the last two sets where I did 3 reps unbroken for each (surprised myself that I could string 3 together). Metcon Part 1 6:45 / Part 2 11:10 (messed up and only did 11 reps of each).

Front Squats and RFE Split Squats then Burpees, Pushups, HSPU, Dips and T2B

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4 rounds

  • 8 x Front Squat @ 65% of 2RM

Then 3 rounds of

  • 10 x Front Foot Elevated* Split Goblet Squats @ 24kg

* Front foot in a 20kg plate

Then, inspired inspired by CF New England’s “Floored” WOD…

AMRAP in 4 minutes of

  • 21 x Burpees
  • 21 x Toes to Bar
  • 21 x Pushups

Rest 4 minutes then AMRAP in 4 minutes of

  • 15 x Burpees
  • 15 x Toes to Bar
  • 15 x Dips

Rest 4 minutes then AMRAP in 4 minutes of

  • 9 x Burpees
  • 9 x Toes to Bar
  • 9 x Handstand Pushups

Results: Front Squat with 135lbs. Metcon 1 round plus 12 reps, 1+11, 1+17.

Bench Press the Dips, Pushups and Row

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Take 15 mintues and work up to a heavy

  • 2 x Bench Press

Then 4 sets of

  • 7 x Bench Press @ 65% from above

Then for time, 5 rounds of

  • 500m Row
  • 10 x Dips

Immediately followed by

  • 30 x Pushups
  • 15oom Row

Results: Bench Press only 185lbs 😞. Used 120lbs for the second part. Metcon 16:40.