Category Archives: Weight

Deadlifts then Plate Raises, Halos, Extensions and Pushups

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Every 2 minutes for 12 minutes

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 3 x Deadlift @ 80%
  • Set 4 – 2 x Deadlift @ 90%
  • Set 5 – 1 x Deadlift @ 95%
  • Set 6 – Max x Deadlifts @ 70%

Then 5 rounds of this Street Parking WOD.

  • 400m Run
  • 10 x Plate Front Raises
  • 20 x Plate Halos (10 each way)
  • 10 x Plate Tricep Extensions
  • 10 x Pushups
  • Rest 60-90 seconds

Results: Deadlifts – 185-205-225-255-275-285-15 x 205lbs. Metcon 20:19 (4:00-5:45 per round including the rest), only did 4 rounds using a 14kg Kettlebell (could also use a Dumbbell).

Pike Lifts then Thrusters, DUs, Burpees and Run

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4 rounds

  • 5 x Seated Single Let Pike Lifts (R+L=1 rep)
  • 5 x Seated Leg Pike Lifts
  • Repeat for 2 total sets

Taken from the Box Programming Instagram post from August 7.

4 rounds for time

  • 9 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 35 x Double Unders

Rest 3 minutes, then 3 rounds for time

  • 12 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 10 x Burpees

Rest 3 minutes, then 2 rounds for time

  • 18 x Double Kettlebell/Dumbbell Thrusters @ 16kg
  • 200m Run

Results: Metcon 4:15, 4:32, 5:26. Cool WOD even if it was hard.

Cleans then KBS, Front Squats and Pullups

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Warm up with 3 rounds

  • 3 x Power Clean
  • 3 x Front Squat

Then every 2 minutes for 12 minutes, 3 Position Clean

  • 1 x High Hang Squat Clean
  • 1 x Hang Squat Clean
  • 1 x Squat Clean

Then for time 30-20-10

  • Kettlebell Swings @ 24kg
  • Front Squats @ 110lbs
  • Pullups

Results: Squat Cleans still sloppy. Foot work and timing challenges. Kept the weight around 95-115lbs. Metcon 15:12.

Planks then Run, Power Cleans and Burpees

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EMOM for 12 minutes (3 rounds)

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • 45 Second Superman

Then 4 rounds of (CFNE WOD from August 1)

  • Run 400m followed immediately by 3 set of
  • 5 x Power Clean @ 110lbs
  • 5 x Burpees

Results: Metcon 21:46.