Category Archives: Weight

Press and Pull, then Sumo DLH, Dynamic PUs, and DUs.

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Against two minute running clocks perform 5 rounds of:

  • 5 x Bench Press @ 72kg
  • 10 x Reverse Rows

Then for time perform the following:

  • 5 x Sumo Deadlift Highpull @ 43kg
  • 15 x Dynamic Pushup
  • 45 x Double Unders

Result:  For the Metcon part –  Time 13:35 / HR max=171, ave=160.  For the dynamic pushup I used a pair of small parallelets (sp?) I have to elevate one hand, then just alternated each side up and down for 15 reps.  The Metcon worked out very well for a WOD I just made up since I could not complete the last set of pushups without a break.

Dumbbell Squat and Scaled Diane

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For form do 5 sets of 5 squats with Dumbells at shoulder height.  Concentrate on keeping back straight, hands at shoulder width as in a front squat.

Then a scaled version of Diane, 21-15-9 reps for time of:

  • Bodyweight Deadlifts (68kg/155lbs)
  • Handstand Pushups

Results:  Used 16kg dumbells for part 1.  Diane:  11:00 even.  Handstand pushups were pathetic, hopefully because I had just done the dumbell squats.