Tag Archives: Box Jumps

Run 6k with Box Jumps and Lunges

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For time do:

  • Run 1.5k
    30 x Box Jumps
    Run 1k
    30 x Walking Lunges
    Run 1k
    30 x Box Jumps
    Run 1k
    30 x Walking Lunges
    Run 1.5k

Since I did this out in the woods, distances are approximate. Did box jumps where I found some logs to jump on. I keep a 20-30kg rock in the woods, which I used for the walking lunges.

Results: 37:51  HR max = 174 / ave = 154

Sunday Workout 22.2.2015

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Deadlifts

  • Set 1: 5 x 70kg
  • Set 2: 5 x 80kg
  • Set 3: 5 x 90kg
  • Set 4: 3 x 100kg
  • Set 5: 3 x 110kg
  • Set 6: 1 x 115kg
  • Set 7: 1 x 115kg

For time perform one round of the following:

  • Row 30 calories
  • 30 x Wall Balls
  • 30 x Pullups
  • 30 x Kettlebell Swings
  • 30 x Box Jumps
  • 30 x Double Unders
  • 30 x Push Press
  • 30 x Renegade Rows

Results:  New PR for Deadlifts.  For the metcon we all finished between 11:20 and 12:20.

Push Press, Cleans and C2B Pullups then an AMRAP

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Not for time, perform 5 rounds of:

  • 5 x Push Press  @ 50kg

Then every 2 minutes on the minute (E2MOM) perform 5 rounds of:

  • 1 x Clean
  • 3 x Chest to Bar Pullup

Then do AMRAP in 8 minutes of (taken from Athlete Games Qualifier WOD 3):

  • 8 x Deadlift @ 60kg (RX was 50kg)
  • 16 x Wall Balls @ 10kg (RX was 7kg)
  • 16 x Box Jumps

Results:  For the Cleans I did 60kg, 65kg, 67.5kg, 70kg, 70kg (new 1RM!). For the AMRAP did 140 reps total (3 rounds plus 20 reps) which would have been 47th place in the Masters 45+ category (except I used heavier weights 😛 ).  HR max = 172 / ave = 159.