Category Archives: Light Weights

Dumbell Presses then KB Swings, Cleans and Push Press

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6 rounds of

  • 4 x Seated Dumbbell Press @ 18kg
  • 8 x Dumbbell Bench Press @ 18kg
  • Rest 2 minutes

Then EMOM for 12 minutes

  • 3 x Dual Kettlebell Swing @ 14kg per Hand
  • 3 x Dual Kettlebell Clean
  • 3 x Dual Kettlebell Push Press

Then a finisher for time

  • 15 x Alternating Plank Kettlebell Pull Through (over/back = 1 rep)
  • 30 x Alternating Dynamic Planks (down/up = 1 rep/15 per side)
  • 45 x Mountain Climbers (l+r = 1 rep)

Results: Done as shown. Heavier on the Kettlebells would have been better but only have one of each the heavier KBs. Finisher 4:25.

Front Squats then Power Cleans, Push Presses and Lunges

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Take 6 rounds to work up to a heavy

6 x Front Squats

Then 2 rounds of

12 x Front Squats @ 65% of above 6RM

Then AMRAP in 12 minutes

  • 6 x Power Clean @ 75lbs
  • 6 x Push Press @ 75lbs
  • 4 x Alternating Overhead Lunges @ 75lbs (2 per leg)

Results: Got up to 175lbs/80kg with the Front Squats. Part 2 with 115lbs/52kg. Metcon 8 rounds plus 12 reps.

Deadlifts and Overhead Press then Row, Dips and Deadlifts

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5 rounds

  • 5 x Single Leg Deadlift @ 24kg per Side
  • 8 x Alternating Dumbbell Seated Overhead Press @ 14kg (L+R=1 rep)
  • Rest 1 minute

Then wodwellcf’s “Dip N’ Dots” WOD, 3 rounds for time

  • Row 800m
  • 15 x Dips
  • 10 x Deadlift @ Bodyweight (Rx is 285lbs/125kg)

Results: Metcon 17:12. Bodyweight 70kg.