Category Archives: Weight

HSPU, T2B and Ring Rows then Halos

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Take 5 rounds and work up to a heavy

  • 1 x Weighted Pullup

Then AMRP in 14 minutes

  • 1 x Handstand Pushup
  • 2 x Toes to Bar
  • 2 x TRX/Ring Rows
  • 2 x HSPU
  • 4 x T2B
  • 4 x TRX/Ring Rows
  • 3 x HSPU
  • 6 x T2B
  • 6 x TRX/Ring Rows
  • etc.

Then Joeller Blades’ Death by Halos on Instagram…AMRP in 6 minutes

  • 1 x Tall Kneeling Halo
  • 1 x Half Kneeling Halo
  • 1 x Standing Halo
  • 1 x Half Kneeling Halo

Each round Halo is around clockwise plus back around counter clockwise.

Results: Weighted Pullups 10-13-20-30-32kg. Metcon 1 – 6 round plus 28 reps. Metcon 2 – 13 rounds.

HPC and Front Squats

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Just some Clean technique for the day trying to focus on form.

5 rounds

EMOM for 10 minutes

  • 1 x Hang Power Clean @ same weight as above
  • 2 x Front Squat

Then EMOM for 10 minutes

  • 2 x Hang Squat Clean @ same weight as above (reset feet after each rep)

Results: Used 115lbs/52kg.

Deadlifts, Thrusters and Row

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Based on the Hooch WOD posted by wodwell

5 rounds for time (time cap 20 minutes)

  • 11 x Deadlifts @ 220lbs/100kg
  • 14 x Single Kettlebell Thruster @ 20kg (7 per side)
  • Every 2 minutes stop and Row 250m (pickup where you left off when done)

Results: 4 rounds even… accidently stopped after 9 rounds, got confused on timer. Probably could have gotten another 5 deadlifts in.

Muscle Ups then Overhead Presses and Pullups

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EMOM for 12 miutes

  • 1 x Muscle Up

Then a Crossfit WOD from Instagram, for max reps

  • 3 min Strict Rng Pullups
  • 3 min Overhead Press @ 70% 1RM
  • 2 min Strict Ring Pullups
  • 2 min Overhead Press
  • 1 min Strict Ring Pullups
  • 1 min Overhead Press

Then as finsher… 3 rounds

  • 5 x TRX Pike Press
  • 10 x TRX Mountain Climbers (r+l=1 rep)
  • 15 seconds TRX Side Plank Left
  • 15 seconds TRX Side Plank Right
  • Rest 1 minute

Results: Did seated Muscle Ups as usual, went well. Used 100lbs/46kg for the Metcon 20-23-10-13-5-6 reps per round/totals 35 Pullups and 42 OHP (combo of Strict Press and Push Press).