Category Archives: Body Weight

Bench Press then HSPU, Burpees and T2B

By | | , , , ,
Comments Off on Bench Press then HSPU, Burpees and T2B

Taken from the CF Invictus WOD from August 9.

Take 15 minutes and work up to a 1RM Bench Press.

Then every 2 minutes for 8 minutes alternate between stations (2 rounds per station).

  • Station 1 – 8 x Bench Press @ 80%
  • Station 2 – 8 x Bent Row @ 24kg per hand

Then AMRAP in 9 minutes of

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

Results:  1RM Bench Press 220lbs/100kg. Used 170lbs (77%) for the Bench Press in the second part. Metcon 3 rounds plus 3 reps.

Strict Press then Strict Cindy

By | | , , , ,
Comments Off on Strict Press then Strict Cindy

Keeping up the high rep model this week trying to build strength.  Every 2 minutes for 14 minutes

  • 8 x Strict Press @ 50% 1RM
  • 6 x Strict Press @ 60%
  • 4 x Strict Press @ 70%
  • 2 x Strict Press @ 80%
  • 8 x Strict Press @ 60%
  • 8 x Strict Press @ 60%
  • 20 x Strict Press with empty bar

Then AMRAP in 20 minutes of Strict Cindy

  • 5 x Strict Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results:  Based on a 145lbs 1RM 70-80-95-115-80-80lbs.  For the Metcon 13 rounds plus 3 reps.

Cleans then Row, Burpees, Pullups and Toes to Bar

By | | , , , ,
Comments Off on Cleans then Row, Burpees, Pullups and Toes to Bar

5 rounds of

  • 10 x Squat Clean @ 50% 1RM
  • 8 x Squat Clean @ 60%
  • 5 x Squat Clean @ 70%
  • 5 x Squat Clean @ 75%
  • 5 x Squat Clean @ 80%

This part is based on the CF New England WOD from today but modified to match my rower better.  Their version uses a 27-21-15 rep scheme.

AMRAP 4

  • 21 Cal Row
  • 21 x Burpees
  • 21 x Chest to Bar Pullups

Rest 4 minutes then AMRAP 4

  • 15 Cal Row
  • 15 x Burpees
  • 15 x Toes to Bar

Rest 4 minutes then AMRAP 4

  • 9 Cal Row
  • 9 x Burpees
  • 9 x Pullups

Results: I think my 1RM for a Clean is 170lbs but that may be high based on how this WOD went.  Squat Cleans 85-100-115-125-140lbs.  Metcon round 1 – 50 reps, round 2 – 1 round, round 3 – 1 round plus 7 calories.

Strict Press then DUs and Pullups

By | | , , , ,
Comments Off on Strict Press then DUs and Pullups

Every 2  minutes for 16 minutes (8 rounds)

  • 3 x Strict Press

Increase weight slowly since there are a lot of rounds ending at a heavy weight in the last set.

Then using 80% of the weight of the last set do 3 sets of

  • 6 x Strict Press

Then do 5 rounds for time

  • 50 x Double Unders
  • 5 x Strict Pullups

Results:  For the Strict Presses 80-95-105-115-125-130-135-140lbs (1 rep only in the last round).  Used 115lbs for the second part.  For the Metcon 7:56.

Front Squats and Plate Walks then Thrusters, Pullups and V-Ups

By | | , , , ,
Comments Off on Front Squats and Plate Walks then Thrusters, Pullups and V-Ups

5 rounds

  • 3 x Front Squats
  • Rest 30 Seconds
  • 6 x Handstand Plate Walks
  • Rest 2 minutes

Then 5 rounds for time

  • 9 x Thrusters @ 95lbs
  • 12 x Pullups
  • 15 x V-Ups

Results: Front squats 135-155-170-185-195lbs. Plate walks went very well, but I am also progressing with my handstnd walks every time I try (up to 10 steps) so maybe that is the reason.  4 rounds plus 30 reps.