Category Archives: Body Weight

A Sunday WOD

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A slightly modified version of a workout Lisa brought home from her Gym. One round of

  • 50 x Pushups
  • 50 x Split Squats Left Leg (rear foot on floor)
  • 50 x Split Squats Right Leg
  • 50 x Air Squats
  • 50 x Shoulder Taps
  • 50 x Reverse Lunges
  • 50 x Squat Jumps
  • 50 x Lateral Bound
  • 50 x Pullups (was Jumping Jacks)
  • 50 x Lateral Lunge
  • 50 x Situps (was Bicycles)
  • 50 x Mountain Climbers (R+L = 1)
  • 50 second Plank

Results: I didn’t time it, just worked my way through each exercise. For shoulder taps and lunges I did R + L = 2 reps, Lisa did R + L = 1 rep. Takes a long time to work through it all so up to you how long you want to spend. Either way it a good high volume workout.

Back Squats and Handstand Hold then Felix the Cat Hero WOD

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Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

  • 4 x Back Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Back Squats:  135-155-175-195-200lbs.  For the metcon 23:58 (22:38 last time).

OHS then T2B, Dumbbell Snatch and HSPU

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Every 2 minutes for 10 minutes using and empty bar

  • 1 x Power Snatch
  • 1 x Overhead Squat
  • 3 x Full Snatch

Every 2 minutes for 12 minutes

3 x Overhead Squat

Work up to a heavy triple.

Then for time do 5 rounds of

  • 12 x Alternating Dumbbell Snatch (6 per hand) @ 21kg
  • 9 x Toes to Bar
  • 6 x Handstand Pushups

Results: For the OHS ended up at 95lbs (tried 100lbs but failed after one rep). Metcon 10:23.

Snatch and OHS Practice then Run, Row, KBS and BBJO

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Took 20 minutes to work on Snatches and Overhead Squats.

Then AMRAP in 20 minutes

  • Run 400m
  • 30 x Kettlebell Swings
  • Row 15 Calories
  • 10 x Burpee Box Jump Overs

Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.

Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.

Bench Press then Pullups, Dips and Pushups

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CF Invictus WOD from September 20, 2019.

Every 3 minutes for 15 minutes @ 80% of 1RM.

  • 1 x Bench Press (controlled 2 seconds down, 1 second pause at bottom)
  • 3-4 x Bench Press

Then AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Ring Dips
  • 12 x Pushups

Results: Used 175lbs for the bench press. Metcon 4 rounds plus 14 reps.