Category Archives: Medium Weights

Bench Press and Pushups plus Front Squat and T2B

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Not for time do 4 rounds of:

  • 6 x Body Weight Bench Press plus
  • 10 x Pushups in different positions
    • 1st round 10 x narrow
    • 2nd round 10 x wide
    • 3rd round 10 x lateral
    • 4th round 10 x regular

The Pushup positions are demonstrated here at GymnasticsWOD.

The for time do 4 rounds of:

  • 10 x Front Squat @ 43kg (95lbs)
  • 10 x Toes to Bar

Result:  Metcon done in 8:15.  Body weight bench press was at 73kg.

Cleans then Handstand Pushups, Kettlebell Swings, Manmakers

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Hanging Cleans

3-3-3-3-3 @ 55kg

Then for time of (inspired by Atomic CF WOD “Texas Man O’ War“)

  • 21 Kettlebell Swings
  • 18 Manmakers @ 12kg
  • 9 Handstand Pushups
  • 15 Kettlebell Swings
  • 12 Manmakers
  • 6 Handstand Pushups
  • 9 Kettlebell Swings
  • 6 Manmakers
  • 3 Handstand Pushups

Result: Very hard 15:20.

Dumbell Press Two Ways plus Pullups, Dips and Snatch

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Strict Dumbbell Press not for time

  • 8-8-8.8.8 @ 18kg per hand

Then

  • 5-5-5  @ 14kg with one Dumbbell (all 5 reps per hand then switch)

Then for time:

  • 100 x Dumbell Statch @ 20kg (50 per hand, switch hands per rep)
  • EMOM Odd Minute 5 Dips
  • EMOM Even Minute 3 Strict Pullups

Result:Metcon:  9:45 (25 Dips, 12 Pullups).

Double Unders, Pistols, Sumo DLHP, Handstand Pushups

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Practice Double Unders

Pistol Squats

  • 3-3-3-3-3

Then perform AMRAP in 7 minutes of:

  • 7 x Sumo Deadlift Highpull @ 40kg (88lbs)
  • 7 x Handstand Pushups

Results:  For the pistols, foot on 5kg plate, 2.5kg counter weight in hands.  AMRAP:  4 rounds plus 7 HSPU.