Category Archives: Body Weight

Squat Snatch then DUs, Snatches and HSPU

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EMOM for 5 minutes

  • 2 x Overhead Squat

E2MOM for 10 minutes

  • 2 x Power Snatch

E2MOM for 10 minutes

  • 2 x Squat Snatch

Then 3 rounds for time

  • 50 x Double Unders
  • 25 x Power Snatch @ 75lbs
  • 5 x Handstand Pushups

Results:  Got to 75lbs for the Squat Snatch. Still a work in progress. Metcon 12:48.

Bench Press then Row and Burpee Box Jump Overs

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5 rounds

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Reverse Rows
  • Rest 90 seconds

Then (another CF New England WOD) row for total calories in 4 minutes, stop every minutes and do Burpee Box Jump Overs

  • At Minute 0 – do 5 x Burpee Box Jump Over
  • At Minute 1 –  4 x Burpee Box Jump Over
  • At Minute 2 –  3 x Burpee Box Jump Over
  • At Minute 3 – 2 x Burpee Box Jump Over

Rest 2 minutes between rounds and do a total of 3 rounds.

Results:    Bench Press 135-155-175-185-195lbs. For the Metcon, round 1 – 16.7 calories, round 2 – 14.4 calories, round 3 – 14.9 calories.

DU, HSPU, KBS, V-Ups and Thursters

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For time

  • 40 x Double Unders
  • 10 x Handstand Pushups
  • 40 x Kettlebell Swings
  • 10 x Handstand Pushups
  • 40 x Thrusters @ 45lbs (empty bar)
  • 10 x Handstand Pushups
  • 40 x V-Ups
  • 10 x Handstand Pushups
  • 40 x Double Unders

Results: Nice quick workout for Sunday since I had a lot of other things I needed to do… Metcon in 15:08.