Tag Archives: Bike

Bench Press then Pullups, Bike and DB Snatch

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3 rounds

  • 5 x Bench Press @ 90% of 3RM set last time

Then the “Smash Brothers” WOD from wodwellcf on Instagram….

5 rounds for time

  • 12 x Pullups
  • 1000m Bike or 400m Run
  • 24 x Alternating Dumbbell Snatch @ 20kg (total, 12 per side)

Results: Used 77kg/170lbs for the Bench. Metcon 25:58.

Pause Back Squats then Bike, MUs and DL

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3 rounds

  • 8 x Pause Back Squat @ 50% of 3RM set last time

Then 5 rounds for time (time cap 30 min)

  • Bike 3k
  • 4 x Ring Muscle Ups
  • 10 x Deadlift @ 155lbs/70kg

Results: Used 55kg for the Back Squats, not too difficult. Metcon 3 rounds plus 1km at time cap. Still playing with zones… tried to keep the bike part in Whoop zone 3 (nose breathing only) so made for some slow going. Muscle Ups from floor.

Cleans, Presses and Run or Bike

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Taken from WODwellcf’s Drag Show WOD on Instagram…

  • 15 x Power Clean @ 105lbs/48kg
  • Bike 400m
  • 12 x Power Clean
  • Bike 400m
  • 9 x Power Clean
  • Bike 400m
  • 6 x Power Clean
  • Bike 400m
  • 6 x Push Jerk @ 105lbs
  • Bike 400m
  • 9 x Push Jerk
  • Bike 400m
  • 12 x Push Jerk
  • Bike 400m
  • 15 x Push Jerk
  • Bike 400m

Results: Original WOD includes a 100m run instead of the Bike, so pick what works best for you. I also did Hang Power Cleans to cut down the noise for my neighbors. 17:25.