Category Archives: Light Weights

Presses then Row, KBS and Pushups

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Inspired by the CF Invictus WOD from June 11, 2020.

EMOM for 6 minutes

  • Odd Minute: 45 second Handstand Hold
  • Even Minute: Max Unbroken Strict Pullups

Then every 2 minutes for 8 minutes

  • 3-4 x Strict Press

Then every 2 minutes for 8 minutes

  • 3-4 x Push Press

Then for times, every 6 minutes for 18 minutes (3 rounds)

  • Row 500m
  • 50 x Kettlebell Swings @ 24kg
  • 25 x Pushups

Results: Pullups 10-5-5. Strict Press 95-115-125-135, Push Press 135-140-145-150lbs. Metcons – 4:16 (2:03 row), 4:32 (2:06 row), 5:02 (2:08 row).

Snatch Work then Thrusters, Pullups and Burpees

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Take 15 minutes and work up to a heavy

  • 3 x Overhead Squats

Then take 15 minutes and work up to a heavy complex of

  • 3 x Squat Snatch

Then Bergeron Beep Test. Every minute on the minute until all reps cannot be completed in a round

  • 7 x Thrusters @ 75lbs
  • 7 x Pullups
  • 7 x Burpees

Rest until recovered then EMOM until failure

  • 7 x Thursters @ 65lbs
  • 7 x Toes to Bar
  • 7 x Burpees

Results: OHS 45-65-75-85-95lbs. Squat Snatch 45-65-70-75lbs. Squat Snatch felt really good. First time it felt like it was easier than a Power Snatch. Metcon – 2 sets plus 20 reps / 2 sets plus 19 reps. Added the second metcon round because the results for the first was soooooo bad. Standard is to complete around 9 rounds but even going unbroken as fast as I could still fell way short.

Filthy Fifty

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For time

  • 50 x Box Jumps
  • 50 x Pullups
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Lunges
  • 50 x Knees to Elbow / TRX Knee Tucks
  • 50 x Push Press @ 45lbs
  • 50 x Wall Balls / Sandbag Thrusters
  • 50 x Burpees
  • 50 x Double Unders

Results: 24:11. Subbed the Knee Tucks and SB Thrusters for the K2E and Wall Balls. Dropped Back Extensions since don’t have the equipment.

Cleans then DT (scaled)

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3 rounds

  • 3 x Clean Liftoff to Knees
  • 3 x Clean Pull to Waist
  • 3 x Hang Power Clean
  • 3 x Front Squat

Then every 2 minutes for 12 minutes

  • 1 x Hang Squat Clean
  • 1 x Squat Clean

Work up to a heavy couplet.

Then 5 rounds for time (DT Hero WOD, Rx for men is 155lbs)

  • 12 x Deadlifts @ 95lbs
  • 9 x Hang Power Clean @ 95lbs
  • 6 x Push Press @ 95lbs

Results: Cleans 95-115-125-135-145-155lbs. Hips were really tight so had trouble getting under the bar. Metcon 8:09. Last time, in May of 2019 completed in 8:45. Probably time to increase the weight to 105lbs (ladies Rx weight).

Core Work then Presses and Wall Balls

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4 rounds of

  • 10 x TRX Pike Press
  • 20 x TRX Mountain Climbers

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Strict Press @ 65%
  • Set 2 – 3 x Strict Press @ 75
  • Set 3 -2 x Strict Press @ 80
  • Set 4 -2 x Strict Press @ 85
  • Set 5 -1 x Strict Press @ 90%
  • Sets 6-10 -1 x Push Press @ 90%

Then for time, Karen

  • 150 x Sandbag Thrusters

Results: Strict Presses 95-105-120-130-135lbs. Metcon 7:43.