Category Archives: Medium Weights

Dips and Barbell Rows then DUs, DB Hang Cleans, Devil Press and Russian Twist

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5 rounds of

  • 5 x Bent Barbell Rows
  • 5 x Dips
  • Rest 2 minutes

Then 3 rounds of

  • 10 x Barbell Bent Rows @ 65% from above

Then 3 rounds for time (Inspired by the Juneteenth WOD from Wodwell CF)

  • 60 Double Unders
  • 20 x Dumbbell Hang Power Clean @ 12kg
  • 20 x Devil Press @ 12kg
  • 20 x Russian Twist @ 12kg (l+r=1 rep)

Results: Barbell Rows 65-75-85-95-105lbs. Used 65lbs for part 2. Metcon 21:57. Looked easy enough at first glance but turned out to be really challenging. I would hate to image how bad it would have been to do the full WOD which was 6 rounds.

Front Squats, Row and Pullups

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Every 3 minutes for 15 minutes

  • 3 x Front Squats
  • Rest 20-30 seconds
  • 3 x Weighted Pullups @ 10kg

Then for time

  • Row 1000m
  • 20 x Pullups
  • 40 x Front Squats @ 95lbs
  • 20 x Pullups
  • Row 1000m

Results: Front Squats 135-155-165-175-185-195lbs/89kg (new 3RM). Metcon 17:20. Could really feel the Squats on that last row.

Deadlifts, BBJO, T2B and KBS

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Take 15 minutes and work up to the working weight for the Deadlifts.

AMRAP in 25 minutes of

  • 10 x Deadlift @ 225lbs/102kg
  • 12 x Burpee Box Jump Overs
  • 20 x Toes to Bar
  • 12 x Burpee Box Jump Overs
  • 30 x Kettlebell Swings @ 24kg
  • 12 x Burpee Box Jump Overs

Inspired by the Street Parking Vault WOD Zeus.

Results: Nice long WOD… 2 rounds plus 42 reps. Round times 7:42 – 11:13 – 6:05.

Front Squats then Upright Rows, DUs, Curls, Row and Pushups

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Take 15 minutes and work up to a heavy

  • 5 x Front Squats

Then today’s WOD was inspired by Street Parking’s “BroSesh” WOD posted on Instagram this week.

Every 5 minutes for 25 minutes

  • 150m Row
  • 12 x Barbell Upright Rows @ 45lbs (open bar)
  • 15 x Pushups
  • 12 x Dumbbell Bicep Curls @ 9kg each hand
  • 40 x Double Unders

Results: Front Squats got to 170lbs/77kg. Metcon went well, finished most rounds in around 3 minutes.

Core Work then Bent Rows, Step Ups and Row

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3 rounds of 40 seconds on/20 seconds off, rest 1 minute between rounds

  • Side Plank Left
  • Side Plank Right
  • Mountain Climbers

Inspired by the Street Parking Vault Apollo WOD. Every 7 minutes for 21 minutes, score fastest round.

  • 20 x Dumbbell Bent Over Row @ 18kg per Hand
  • 30 x Weighted Step Ups
  • 400m Row (or Run)

Results: Metcon 4:32(-5:15-5:40)