Tag Archives: Pullups

Strict Press, then Row, Dumbbell Push Pres

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Based on CF Invictus WOD from today.

Every 3 minutes for 15 minutes

  • 2 – 4 x Strict Press (only increase weight if you can complete all 4 reps)

Then for time

  • 250 Double Unders
  • 40 x Single Arm Push Press @ 16kg per hand (hold both dumbbells in front rack/at shoulders, do 10 reps with one arm, 10 with other arm, repeat for 40 total reps)
  • 30 x Pullups
  • 20 x Burpees

Results:  Strict Press 105-115-125-130-130lbs.  Metcon in 9:51.

Strict Press and Pullups then Wall Balls and Ring Dips

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Planning to follow the CF Invictus program for a week to see how that goes… this one is from October 15.

3 rounds for max unbroken reps of

  • Unbroken Strict Press @ 70-80% Body Weight
  • Rest 30 seconds
  • Unbroken Strict Pullups
  • Rest 3 minutes

Then for time of the following ladders

  • 10-9-8…3-2-1 x Sandbag Thrusters @ 15kg
  • 1-2-3…8-9-10 x Ring Dips

Results: Strict Press at 115lbs (70%). Reps 6-6-6. Pullup reps 12-8-6.  Metcon 11:28.

Front Squats then 3 x five minute AMRAPs

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5 rounds

  • 5 x Front Squat

Then AMRAP in 5 minutes

  • 5 x Dumbbell Thrusters @ 16kg per hand
  • 5 x Strict Pullups

Rest 1 minute then AMRAP in 5 minutes of

  • 5 x Dumbbell Snatch Left @ 21kg
  • 5 x Dumbbell Snatch Right @ 21kg
  • 5 x Dumbbell Step Up (used my normal bench)

Rest 1 minute then AMRAP in 5 minutes

  • 5 x Single Arm Dumbbell Squat Clean Left @ 16kg
  • 5 x Single Arm Dumbbell Squat Clean Right @16kg
  • 5 x Strict Toes to Bar

Results:  Front Squats 95-115-130-140-150lbs.  Metcon – first set 5 rounds plus 6 reps, second set 3 rounds plus 10 reps, last set 4 rounds plus 10 reps.