Tag Archives: Pushups

Strict Press then Devil Press, Step Overs, Toe Touches, Thrusters and Renegade Rows

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6 rounds of

  • 5 x Strict Press

Then for time (taken from Healtherblackfit’s Instagram WOD for Good Friday…

  • 8 x Devil Press
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • Rest 1 minute
  • 8 x Devil Press
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters @ 20kg
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters
  • 40 x Renegade Rows with Pushup

Results: Failed 125lbs on round 6, so still at 120lbs for my 5RM. Metcon 23:54 ( last 40 reps took 6 minutes!).

Bench Press and Pushups then Row, Dips and Power Cleans

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4 rounds

  • 6 x Bench Press

Then every 2 minutes for 6 minutes

  • 10 x Dynamic Pushups

Then 5 rounds for time

  • Row 14 Calories
  • 7 x Dips
  • 7 x Power Cleans @ 110lbs

Results: Bench 165lbs (improved a lot since the last tme I did 6 reps in Nov 2020… 150lbs). Metcon 11:58.

Weighted Pullups and Pushups then Row, KB Thrusters and T2B

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3 rounds of

  • 3 x Weighted Pullups @ 10kg
  • Rest 30 seconds
  • 5 x Weighted Ring Pushups
  • Rest 90 seconds

Immediately followed by 2 rounds of

  • 2 x Strict Pullups
  • Rest 30 seconds
  • 10 x Ring Pushups
  • Rest 90 seconds

Then for total Toes to Bar in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Toes to Bar (break as needed)

Rest 2 minutes then for total Situps in 5 minutes

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Situps

Rest 2 minutes then for total Russian Twists in 5 minutes.

  • 100 x Double Unders
  • 25 x Kettlebell Thrusters @ 14kg per hand
  • Max Russian Twist @ 14kg

Results: Metcon 27-35-13 reps.

John Lewis Memorial WOD

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Taken from WodWell’s Instagram post from yesterday.

For time, complete all 4 sets

2 rounds

  • 21 x Pushups
  • 40 x Situps

Then

  • 80 x Single Dumbbell Overhead Reverse Lunge @ 18kg (Switch hands as needed)

Then 7 rounds

  • 17 x Air Squats
  • 20 x Double Unders

Finally

  • 80 x Dumbbell Step Ups @ 18kg per Hand

Results: 27:40. Splits- 4:12 / 5:48 / 6:05 / 11:35.