Tag Archives: Situps

Front Squats then Situps, Pull Throughs, Devil Press and T2B

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Take 15 minutes and work up to a heavy

  • 3 x Front Squats

Then every 2 minutes for 10 minutes (5 sets)

  • 12 x Front Squats @ 60% of weight from above

Then AMRAP in 3 minutes of

  • 10 x Sandbag Weighted Situps (hold sandbag with arms extended)
  • 10 x Sandbag Pull Throughs (Back and Forth is one rep)
  • 10 x Sandbag Devil Press
  • Max Reps Toes to Bar

Rest 2 minutes then AMRAP in 3 minutes of

  • 10 x Sandbag Weighted Situps (hold sandbag with arms extended)
  • 10 x Sandbag Pull Throughs (Back and Forth is one rep)
  • 10 x Sandbag Devil Press
  • Max Reps Toes to Bar

Results: Part 1 – 190lbs. Part 2 – 115lbs. Metcon used my 44lbs/20kg Sandbag, round 1 42 reps (12 x T2B), round 2 39 reps (9 x T2B).

CFNE “Math is Hard”

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Have a new Concept2 rower 🙂 so had to find a WOD to use it. This one is aken from the Ladies Performance version of the “Math is Hard” CF New England WOD...

For time (time cap 30 minutes)

  • 21 x Front Squat @ 85lbs
  • 42 x Abmat Situps
  • 800m Row
  • 18 x Front Squat
  • 36 x Abmat Situps
  • 1600m Row
  • 15 x Front Squat
  • 30 x Abmat Situps
  • 2400m Row
  • 12 x Front Squat
  • 24 x Abmat Situps
  • 3200m Row
  • 9 x Front Squat
  • 18 x Abmat Situps

Results: 54 FS, 108 Situps, 4340m Row (ended at 1940m in round of 2400). Not a and start, next time I need the timer in front of me to push me the last 250m or so… probably could have finished the 2400m round.

Back Squats then Lunges, Situps and Pushups

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Every 2 minutes for 12 minutes, Back Squats

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 2 rep @ 80%
  • Set 4 – 2 rep @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – Max Reps @ 80%

Then AMRAP in 15 minutes

  • 50ft/15m Walking Lunge with DB in Farmer’s Carry @ 20kg per hand
  • 15 x Abmat Situps
  • 15 x Pushups

Results: Back Squats 165-175-185-195-205-185lbs. Got 9 reps at 185lb. Metcon 5 rounds plus Lunges and 15 reps.