Category Archives: Light Weights

Overhead Squats, Snatches and Double Unders

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EMOM for 12 minutes cycle through the following (4 sets of each)

  • Station 1 – 5 x Standing Sots Press with Empty Bar
  • Station 2 – 5 x Overhead Squat with Empty Bar
  • Station 3 – 3 x Snatch Balance with Empty Bar

Then every 2 minutes for 10 minutes

  • 3 x Overhead Squat

Then 2019 Qualifier WOD #1 from Wodapalooza…

AMRAP in 9 minutes of

  • 3 x Power Snatch @65lbs
  • 3 x Overhead Squat @65lbs
  • 30 x DU
  • 6 x Power Snatch
  • 6 x OHS
  • 30 x DU
  • 9 x Power Snatch
  • 9 x OHS
  • 30 x DU
  • …etc

Results: Overhead Squats 65-75-85-95-100lbs. Metcon 4 rounds plus 14 reps.

TGUs and Russian Twists then Strict Press, Devil Press, Squats and T2B

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2 sets

  • 3 x Turkish Getups Left
  • Rest 30 seconds
  • 3 x Turkish Getup Right
  • Rest 30 seconds
  • 16 x Russian Twists
  • Rest 30 seconds

Then every 3 minutes for 12 minutes

  • 8 x Strict Press @ 95lbs

Then every 3 minutes for 12 minutes

  • 8 x Bent Rows @ 95lbs

Then 5 rounds for time

  • 10 x Sandbag Devil Press @ 30lbs
  • 10 x Sandbag Back Squats @ 30lbs
  • 10 x Box Jumps

Results: For the TGUs/Russian Twists used 14kg to just warm up. Took the longer break with the presses and rows to make sure I could get all 8 reps with good form. Metcon 12:11.

Pullups and HSPU then KBS and Burpees

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3 rounds of

Then 5 rounds

  • 3 x Weighted Pullups
  • Rest 30 seconds
  • 3 x Deficit Handstand Pushups @ 5 cm / 2 inch
  • Rest 90 seconds

Then for time

  • 300 x Kettlbell Swings @ 24kg
  • EMOM stop and do 4 x Burpees

Results: Metcon 17:54.

Core Work then Glute Bridges and Row

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Each round of the following complex is 1 rep. Do 5 reps, repeat for 4 sets.

  • Single Leg Knee Tuck Left
  • Single Leg Knee Tuck Right
  • Knee Tuck
  • Single Leg V-Up Left
  • Single Leg V-Up Right
  • V-Up

Then 5 rounds of

  • 5 x Weighted Glute Bridges

Finisher. For total Calories, 6 rounds of 30 seconds work/30 seconds rest

  • Row

Results: Complex was difficult, abs were sore for 2 days afterwards. Glute Bridges, got up to 110lbs. For the Row 27 Calories