Thrusters then Run and Clean and Jerk

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Every 2 minutes for 6 minutes, work up to a moderate weight

  • 3 x Strict Press
  • 3 x Front Squat

Then starting from the final weight in the last round, every 2 minutes for 10 minutes work up to a heave triple of

Return weight to Front Rack position after each rep and pause for 2 seconds to reset.

Then 5 rounds for time

  • Run 200m
  • 12 x Dumbbell Clean and Press @ 16kg

Results: Thrusters 105-115-120-125-130lbs. Metcon 12:28.

Gymnastics and some Double Unders

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3 sets of

Then every 2 minutes until failure (taken from The Box Programming Instagram WOD)

  • 50 x Double Unders
  • 8-10-12-14… x Toes to Bar (add two reps per round)

Then 3 sets of L-Sit progressions (inspired by Achieve Fitness)

  • 3 x Double Leg Pike Lift over a Dumbbell (Over and Back is one Rep)
  • 3 x Single Leg Pike Lift (R+L=1 rep)
  • Repeat for 3 rounds

Results: Liked this workout, something very different from all the weight lifting. Metcon: 6 rounds plus 15 T2B (completed round of 16).

Full disclosure: I took a 45 minute conference call between the Metcon and the Pike Lifts, so was well recovered from all the Toes to Bar.

Handstand Practice and Back Squats then a Kneel Stand Tabata

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Take 15 minutes and work on Handstands.

Then every 3 minutes for 15 minutes

  • 5 x Back Squats
  • Rest 20 seconds
  • 10 x Weighted Pushups @ 20lbs (in weight vest or weigted backpack)

Then one 4 minute 20 second work/10 second rest tabata (8 rounds)

  • Sandbag Kneel Stand @ 70lbs/32kg

Alternate Sandbag from one shoulder to the other each rep. One Kneel Stand is a rep.

Results: Handstands worked well today. Back Squat 155-155-155-170-170lbs. Kneel Stand did not work that well, 70lbs was too heavy so only got in 25 reps.

Power Clean and HSPU then DB Dealift, Power Clean and Burpee BJO

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5 rounds

  • 3 x Hang Power Clean
  • Rest 20 seconds
  • 3 x Handstand Pushups (focus on full ROM)
  • Rest 2 minutes

Work up to a heavy 3 rep Hang Power Clean.

Then, based on a Street Parking WOD from Instagram…

For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes

  • 20 x Dumbbell Deadlift @ 18kg
  • 12 x Hang Dumbbell Power Cleans @ 18kg
  • Max Reps Burpee Box Jump Overs

Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)

Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.

Deadlifts, KBS, Burpees and HSPU

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3 rounds of

  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Knee Tucks

6 sets

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 2 x Deadlift @ 80%
  • Set 4 – 2 x Deadilft @ 85%
  • Set 5 – 1 x Deadlift @ 90%
  • Set 6 – 1 x Deadlift @ 95%+

Then for time 15-12-9-6

  • Kettlebell Swings @ 32kg
  • Burpees
  • Strict Pullups

Results: Deadlifts 165-185-215-245-275-295lbs. Metcon 11:23. Pullups were really hard today.