Run, DL and Pistols

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Inspired by this CF Invictus WOD on Instagram.

AMRAP in 4 minutes of

  • Run 400m
  • Max Deadlifts @ 205lbs

Rest 4 minutes then, AMRAP in 4 minutes of

  • Run 400m
  • Max Pistol Squats (R+L=1 rep)

Rest 4 minutes, then AMRAP in 4 minutes of

  • Run 400m
  • Max Deadlift @ 225lbs

Rest 4 minutes then, AMRAP in 4 minutes of

  • Run 400m
  • Max Pistol Squats

Results: Metcon 25-7-15-9 reps. Really happy with my deadlifts being able to do consecutive sets of 10 at 205lbs and 5 at 225lbs. Not happy with my left leg on Pistol squats. Right was good, left was a struggle for every rep. Added 12 x RFE split squats on left only at the end.

Glute Bridges and Situps, then DUs, Farmer Carry, V-Ups and Planks

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5 rounds

  • 5 x Glute Bridge
  • Rest 30 seconds
  • 10 x Weighted Situps @ 30lbs
  • Rest 90 seconds

Then 4 rounds for time

  • 50 x Double Unders
  • 100ft/30m Farmer’s Carry @ 32kg per Hand

Then for time

  • 75 x V-Ups
  • Every time you break 30 second Plank

Results: Glute Bridge 65-80-95-110-120lbs. Metcons – 6:47 and 7:56.

Mountain Climbers and Pike Press, then Presses with KB Cleans, Lunges and Box Jumps

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4 rounds

  • 10 x TRX Mountain Climbers (R+L=1 rep)
  • 3 x TRX Pike Press
  • Repeat for 3 total sets

Then every 2 minutes for 10 minutes

  • 1 x Strict Press
  • 3 x Push Press/Jerk

Then 3 rounds for time

  • 6 x Single Kettlebell Clean Left Hand plus Reverse Lunge (L+R) @ 24kb
  • 6 x Single Kettlebell Clean Right Hand plus Reverse Lunge (L+R) @ 24kb
  • 12 x Box Jumps

For the KB Clean and Lunge, first do the KB clean, then left plus right lunge with KB in front rack postion, then another KB clean, then another left plus right lunge, etc. Do all 6 reps with KB in one hand then switch and do 6 with KB in the other hand.

Results: Presses 95-110-125-130-135lbs. Metcon 8:15.

Front Squat then HSPU, Strict T2B and DB Snatch

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3 rounds

  • 6 x Alternating Single Leg V-Ups (3 per side)
  • 3 x V-Ups
  • Repeat for 3 sets

Then every 2 minutes for 12 minutes, Front Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 80%
  • Set 3 – 3 rep @ 85%
  • Set 4 – 2 rep @ 90%
  • Set 5 – 2 reps @ 95%
  • Set 6 – 1 reps @ 100%

AMRAP in 12 minutes

  • 6 x Handstand Pushups
  • 9 x Strict Toes to Bar
  • 12 x Alternating Dumbbell Snatch (6 per side)

Results: Front Squat 155-170–185-195-205-215lbs. Metcon 5 rounds plus 6 reps.

Deadlifts then Plate Raises, Halos, Extensions and Pushups

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Every 2 minutes for 12 minutes

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 3 x Deadlift @ 80%
  • Set 4 – 2 x Deadlift @ 90%
  • Set 5 – 1 x Deadlift @ 95%
  • Set 6 – Max x Deadlifts @ 70%

Then 5 rounds of this Street Parking WOD.

  • 400m Run
  • 10 x Plate Front Raises
  • 20 x Plate Halos (10 each way)
  • 10 x Plate Tricep Extensions
  • 10 x Pushups
  • Rest 60-90 seconds

Results: Deadlifts – 185-205-225-255-275-285-15 x 205lbs. Metcon 20:19 (4:00-5:45 per round including the rest), only did 4 rounds using a 14kg Kettlebell (could also use a Dumbbell).