Category Archives: Weight

Bench Press and Deadlifts then DB S2OH, Russian Tiwsts and Weighted Situps

By | | , , , , ,
1 Comment

3 rounds of

  • 10 x Bench Press (increase weight per round)
  • Rest 20 seconds
  • 10 x Kickstand Deadlift per Side @ 32kg
  • Rest 2 mintues

Then EMOM for 10 minutes

  • 1 x Bench Press @ 80% of 1 RM

Then for time, baesed on the Street Parking WOD from April 3…

  • 50 x Alternating Dual Dumbbell/KB Shoulder to Overhead @ 14kg per hand(total reps, 25 per side)
  • Rest 2 minutes
  • 30 x Weighted Situps @ 10kg plate
  • Rest 2 minutes
  • 30 x Russian Tiwst @ 10kg plate (l+r=1 rep)
  • Rest 2 minutes
  • 50 x Alternating Dual Dumbbell/KB Shoulder to Overhead
  • Ret 2 minutes
  • 50 x Alternating Dual DB/KB Bent Rows @ 14kg per hand (total reps, 25 per side)

Results: Bench Press 61-66-70kg. EMOM used 77kg. Metcon 15:41 (threw in the Bent Rows at the last minute, thought it qould be a nice fimisher).

Front Squats and DB Rows then Row and OH Reverse Lunges

By | | , , , , , ,
1 Comment

5 rounds

  • 10 x Front Squats increase weight per round
  • Rest 30 seconds
  • 10 x Dumbbell Rows @ 20kg per Hand
  • Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

  • Row 500m
  • Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

  • ? x Sandbag Overhead Reverse Lunges
  • Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Cleans, S2OH and Burpees

By | | , , , ,
1 Comment

A shortened version of Street Parking’s Vault WOD from April 6 (full version is 10 rounds but I time capped it at 15 minutes)…

For time

  • 1 x Squat Clean @ 95lbs/43kg
  • 1 x Shoulder to Overhead
  • 1 x Burpee
  • 2 x Squat Clean
  • 2 x S2OH
  • 2 x Burpees
  • 3 x Squat Clean
  • …
  • 8 x Squat Clean
  • 8 x S2OH
  • 8 x Burpees

Results: 14:57. Not feeling it today.

Power Cleans and Thrusters

By | | , , , ,
1 Comment

4 rounds for time, rest minimun of 1 minute between rounds.

  • Round 1 – 10 x Power Clean @ 125lbs/57kg plus 20 Sandbag Thrusters @ 20kg
  • Round 2 – 8 x Power Clean @ 135lbs/61kg plus 20 Sandbag Thrusters @ 20kg
  • Round 3 – 6 x Power Clean @ 145lbs/66kg plus 20 Sandbag Thrusters @ 20kg
  • Round 4 – 4 x Power Clean @ 155lbs/70kg plus 20 Sandbag Thrusters @ 20kg

Results: 14:55. Started this one as every 3 minutes for 12 minutes, but in round 2 only had 15 seconds left so switched it to what is above. Last round rested a full 2 mimutes before starting the Cleans.

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

By | | , , , , ,
1 Comment

5 rounds, resting 2 minutes between rounds

  • 10 x Deadlift (increase weight per round)
  • 20 x Pushups

Then 5 rounds for time

  • 21 x Kettlebell Swings @ 24kg
  • 15 x V-Ups
  • 9 x Single Kettlebell Clean to Goblet Squat @ 24kg

For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).

Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.