Category Archives: Medium Weights

Shoulder Work then T2B, S2OH, Pullups and DB Snatches

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3 rounds shoulder work

  • 3 x Turkish Getups per Arm
  • Rest 30 seconds
  • 3 x Skin the Cat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 2 minutes

AMRAP in 7 minutes

  • 3 x Toes to Bar
  • 3 x Shoulder to Overhead @ 115lbs/52kg
  • 6 x T2B
  • 6 x S2OH
  • 9 x T2B
  • 9 x S2OH
  • etc.

Rest 3 minutes then AMRAP in 7 minutes

  • 3 x Pullups
  • 3 x Dumbell Snatch per Hand @ 20kg
  • 6 x Pullups
  • 6 x Dumbell Snatch per Hand
  • 9 x Pullups
  • 9 x Dumbell Snatch per Hand
  • etc.

Results:  TGU @ 12-16-20kg.  For the two AMRAPs 72 reps and 68 reps (completed the round of 12 in each plus 12 and 8 reps respectively).

Snatches then Snatches and Burpees (Games workout 13.1)

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Every 2 minutes for 12 minutes

  • 1 x Hang Power Snatch
  • 1 x Power Snatch

AMRAP in 17 Minutes

  • 40 x Burpees
  • 30 x Power Snatches @ 45lbs
  • 30 x Burpees
  • 30 x Power Snatches @ 75lbs
  • 20 x Burpees
  • 30 x Power Snatches @ 100lbs
  • 10 x Burpees
  • Max reps Power Snatches @ 120lbs

Results:  Snatches 65-75-80-95-95-95.  Metcon 162 reps (stopped at 12 snatches at 100lbs).

Gymnastics Progressions then DT (Deadlifts, Power Cleans and Push Press)

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Note:  The Metcon is  a good follow on to yesterday’s workout.  So either do the whole WOD from yesterday then this one tomorrow or if you just don’t want to work on the gymnastics, then do the Front Squat portion of WOD from yesterday and the metcon from today.

Spend 15-20 minutes working on Gymnastics movements, for example, I alternated…

  • Handstand hold
  • False Grip Ring Rows

Then 5 rounds for time (DT Hero WOD… I was inspired when I came across this YouTube video)

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

Results:  For the Metcon 9:30 (killed my forearms).  Maybe we’ll try again later in the year and see if we can beat this time…

Box Jumps, Thrusters and T2B

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3 rounds for time (CF Invictus workout from December 30)

  • 10 x Box Jumps
  • 15 x Thrusters @ 75lbs
  • 20 x Toes to Bar
  • 3 Minute Dumbbell Overhead Hold @ 16kg (do 3 burpees every time you need to put the dumbbells down)

Results:  Finished in 14:35 but totally messed it up… just rested the 3 minutes instead of doing the Dumbbell Hold and Burpees :-p.  Probably will redo it or something similar sometime next week.  Try it as prescribed and see how it goes.

 

Hanging Power Cleans then a Power Clean Ladder with DUs, KBS and T2B

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Every 2 minutes for 10 minutes, increasing weight per round

  • 5 x Hanging Power Cleans

Then with the final weight from the last round, for time

  • 20 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 15 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 10 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar
  • 5 x Power Cleans
  • 30 x Double Unders
  • 15 x Kettlebell Swings
  • 5 x Toes to Bar

Results:  Hanging Cleans 65-80-95-105-115lbs/52kg.  Power Cleans @ 115lbs, 14:27.