Category Archives: Weight

Back and FFE Split Squats then a KB EMOM

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4 rounds of

  • 3 x Back Squat @ 80-85% of 1RM

Then 3 rounds of

  • 10 x Front Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

EMOM for 8 minutes

  • 2 x Deadstop Kettlebell Swings @ 32kg
  • 4 x Regular Kettlebell Swings @ 32kg
  • 6 x Kettlebell High Pulls @ 32kg

Results: Used 205lbs for the Back Squats. Metcon is harder than it looks… got the last rep in the last round with less than 10 seconds to spare. Forearm killer, don’t drop the KB!

Weighted Pullups then Bench Press and Row

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Every 30 seconds for 15 minutes (30 rounds)

  • 1 x Tempo Weighted Pullup @ 10kg (3 second ascent, 1 second hold, 3 second descent)

Then for time

  • Row 1000m
  • 30 x Bench Press @ Body Weight
  • Row 1000m
  • 20 x Bench Press @ Body Weight
  • Row 1000m
  • 10 x Bench Press @ Body Weight

Results: Metcon 31:31 @ 70kg. Tough one…

Deadlifts then Cleans, Lunge, Push Press and Situps

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4 rounds

  • 3 x Deadlift @ 85% of 3RM

Then for total reps, one Tabata (8 rounds of 20 seconds work/10 seconds rest)

  • Deadlift @ Bodyweight

Then, the P-Party WOD posted by wodwell, AMRAP 12 of

  • 4 x Power Clean + Lunge Left + Lunge Right + Push Press @ 75lbs/34kg
  • 25 x Abmat Situps

Results: Used 255lbs/116kg for the Deadlifts, 155lbs/70kg for the Tabata… 49 reps. Metcon 5 rounds plus 15 reps… nice and easy.

Front Squats, Kettlebell Swings, Burpees

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This is the Pilchuck Memorial WOD posted by wodwell on Instagram.

6 rounds for time

  • 10 x Front Squat @ 125lbs (take weight from Rack) Rx is 225lbs
  • 24 x Kettlebell Swings @ 32kg
  • 14 x Burpee Box Jumps

Results: Time capped it at 20 minutes… 4 rounds plus 13 reps. If you have the time go ahead and finish… hard one.