Category Archives: Weight

Front Squats then Kettlebell Swings, Pushups, Sandbag Thrusters, Row

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Every 3 minutes for 12 minutes

  • 4 x Front Squats

Then 3 rounds for max reps/calories

  • 1 minute Kettlebell Swings
  • 1 minute Pushups
  • 1 minute Sandbag Thrusters @ 30lbs
  • 1 minute Weighted Situps @ 16kg
  • 1 minute Row for calories
  • Rest 1 minute

Results:  Front Squat 115-135-165-175lbs.  Metcon 101-91-93 reps.

Strict Press then Push Press, Pullups and Burpees

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8 rounds, rest 90 seconds between rounds

  • 5 x Strict Press
  • 5 x Strict Press
  • 3 x Strict Press
  • 3 x Strict Press
  • 2 x Strict Press
  • 2 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press

Then AMRAP in 12 minutes

  • 10 x Push Press @ 75% of 1RM from last round
  • 10 x Pullups
  • 10 x Burpees

Results:  Strict Press 95-105-115-125-135-140-145-150.  Metcon 2 rounds plus 11 reps @115lbs.

Overhead Squats and Power Snatches then Dumbbell Snatch, Dips and Run

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EMOM for 10 minutes

  • 1 x Overhead Squats

Then E2MOM for 10 minutes (5 rounds)

  • 2 x Power Snatch

Then 5 rounds for time

  • 10 x Dumbbell Snatch per Side
  • 10 x Ring Dips
  • Run 200m

Results:  Overhead squats did 5 x 45lbs then 5 x 65lbs.  Snatch 75-80-95-100-105lbs.  Metcon 14:55.

Bench Press and Pullups then DUs and Situps

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Start with Annie… For time, 50-40-30-20-10 of

  • Double Unders
  • Situps

Then 5 rounds of

  • 5 x Body Weight Bench Press
  • Rest 30 seconds
  • 5 x Strict Pullups (alternating pronated and supinated grips each round)
  • Rest 1 minute

Results:  Annie 9:46 which is sad since I did it in 8:56 and 8:36 in the past (again double unders let me down, too many trips).  Bench Press @ 165lbs.

Deadlifts and Double Unders then Planks, SL Deadlifts and Glute Bridges

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Taken from the CF Invictus WOD from August 28.

3 rounds for time

  • 15 x Deadlifts @ 185lbs
  • 50 x Double Unders

Then 3 sets of

  • 6 – 8 x Single Leg Deadlifts
  • Rest 60 seconds
  • 6 – 8 x Glute Bridges
  • Rest 60 seconds
  • 45 second Side Plank each side
  • Rest 60 seconds

Results: Metcon 6:19. Should have been better but had trouble with Double Unders. For the second part used 65-75-80lbs for the SLDL and Glute Bridges.