Category Archives: Medium Weights

Presses then Pullups, DB Snatch and OH Reverse Lunge

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EMOM for 6 minutes

  • 3 x Strict Press @ 80% of 1RM

Rest 1 minute, then EMOM for 6 minutes

  • 3 x Push Press @ 80% of 1RM

Then 5 rounds for time

  • 8 x Pullups
  • 8 x Dumbbell Hang Snatch Left @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Left Hand (4 reps per leg) @ 18kg
  • 8 x Dumbbell Hang Snatch Right @ 18kg
  • 8 x Alt. DB Overhead Reverse Lunge Right Hand @ 18kg

Results: 1RM Strict Press is 150lbs. 80% is 120lbs/55kg. Turned out to be a good model, since I was at my limit after both EMOMs. Metcon 12:08.

Bench Press and Rows then Kettlebells and Pullups

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3 rounds, working up to a heavy

  • 8 x Bench Press

Then 3 rounds of

  • 12 x Dumbbell Bench Press @ 20kg per hand
  • 12 x Dumbbell Bent Rows Left @ 20kg
  • 12 x Dumbbell Bent Rows Right @ 20kg
  • Rest 1-2 min

Then AMRAP in 15 minutes of

  • 10 x Kettlebell Swings @ 32kg
  • 10 x Kettlebell Sumo Deadlift Highpull @ 14kg per hand
  • 10 x Kettlebell Thrusters @ 14kg per hand
  • 10 x Pullups

Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.

Front Squat then DUs, Goblet Squats and Dips

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3 rounds working up to a heavy

  • 8 x Front Squat

Then 5 rounds for time

  • 40 x Double Unders
  • 20 x Alternating Goblet Lunges @ 24kg (10 per leg)
  • 10 x Dips

Results: Front Squats 135-155-165lbs. Metcon 12:58. Dips were a struggle which normally is not an issue. Maybe the goblet hold has something to do with it.

Pullups, Plate Walks and T2B then Man Makers, Devil Presses and Burpees

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Every 4 minutes for 20 minutes

  • 6 x Strict Pullups
  • 6 x Handstand Plate Walks (up – down is one rep)
  • 6 x Strict Toes to Bar

Then Street Parking Vault WOD Morpheus

AMRAP in 5 minutes of

  • Man Makers @ 14kg

Rest 3 minutes then AMRAP in 4 minutes of

  • Devil Press @ 14kg

Rest 2 minutes then AMRAP in 3 minutes of

  • Burpees

Results: Part 1 as prescribed. Plate Walks on a 25lbs plate (2-3cm). Metcon 21-28-37 reps.

OH Presses then DB Snatches and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Strict Overhead Press

Then EMOM for 6 minutes

  • 8 x Dumbbell Push Press @ 18kg

Then for time (time cap 20 mins)

  • 10 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 5 x Pushups
  • 9 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 10 x Pushups
  • 8 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 15 x Pushups
  • 7 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 20 x Pushups
  • 6 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 25 x Pushups
  • 5 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 30 x Pushups
  • 4 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 35 x Pushups
  • 3 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 40 x Pushups
  • 2 x Alt Dumbbell Snatch (L+R=1 rep) @ 20kg
  • 45 x Pushups
  • 1 x Alt Dumbbell Snatch
  • 50 x Pushups

Results: Overhead Press 125lbs. Metcon 8 rounds plus 2 snatches and 40 pushups… that was a lot of pushups!