Category Archives: Weight

KBS, Row, RFE Split Squats, Overhead Presses and T2B

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Buy in

  • 100 x Kettlebell Swings @ 24kg (break as needed)

Immediately followed by EMOM for 20 minutes rotate through the following 5 movements (4 rounds of each)

  • 12 x Seated Overhead Press Left @ 14kg
  • 12 x Seated Overhead Press Right
  • 12 x Rear Foot Elevated Split Squat Left Leg @ 2 x 14kg Kettlebell
  • 12 x Rear Foot Elevated Split Squat Right Leg
  • 12 x Toes to Bar

Immediately followed by

  • 1000m Row

Results: 29:02.

L-Sits then Pullups, Deadlifts and Thrusters

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3 rounds from low paralettes

  • 10 x Alternating Single Leg L-Sit Lift
  • 10 x L-Sit Lifts
  • 15 second L-Sit Hold

Then inspired by wodwellcf’s “2 Bars and a Wall” WOD… AMRAP in 20 minutes of

  • 9 x Strict Pullups
  • 15 x Deadlift @ 185lbs/85kg
  • 21 x Dumbbell Thrusters @ 16kg per hand

Results: Metcon 3 rounds plus 17 reps. 😞 since I was hoping to break 4 rounds.. but just couldn’t catch my breath.

Cleans and Presses then DB Cleans, Squats and Double Unders

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5 rounds of

5 x Hang Power Clean and Push Press/Jerk @ 80% of 3RM HPC

8 rounds for time

  • 12-9-6-3 x Dumbbell Hang Power Clean @ 18kg
  • 40 x Double Unders after each round

Then immediately into

  • 3-6-9-12 x Dumbbell Squats
  • 40 x Double Unders after each round

Results: 3 RM was established on 12. April @ 140lbs. Used 115lbs today. Metcon 11:04. Double Unders suffered from neglect… got all 40 in the first round but had to break with the rest into 20-10-10, arms just wouldn’t go around any more.

Bench Press then Pushups, Deadlift and Bent Rows

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3 rounds of

  • 8 x Bench Press @ 110% x Body Weight
  • 5 x Bench Press @ 120% x Body Weight
  • 3 x Bench Press @ 125% x Body Weight
  • Max x Bench Press @ Body Weight

Then AMRAP in 12 minutes

  • 12 x Deficit Push Ups @ 15cm deficit
  • 5 x Deadlift plus Bent Row @ 135lbs

Results: Used 170-185-195(only 2 reps)lbs and got 8 reps on the last set. Metcon 8 rounds plus 8 reps.