Tag Archives: Situps

Strict Lynne (again) then DB Snatch, Situps and Burpees

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Lynne Benchmark WOD, as many reps as possible in 5 rounds of (rest as needed between movements and rounds)

  • Max Unbroken Body Weight Bench Press
  • Max Unbroken Strict Pullups

Then AMRAP in 13 minutes (Inspired by Danny memorial WOD which is AMRAP in 23 minutes)

  • 12 x Alternating Dumbbell Snatch @ 20kg
  • 10 x Burpees
  • 12 x Abmat Situps

Results: I prefer Strict Pullups but might be interesting to do high volume kippping next time and see how that goes. Used 165llbs for the Bench Press since that is what I used last time, eventhough body weight is more like 155lbs. 8/10-8/10-6/10-5/9-6/8…80 reps, so same as last time. Metcon 5 rounds plus 13 reps.

Bench Press, Ring Pullups, Cable Pulldowns and Handstand Pushups then Death by Pushups and Situps

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5 rounds of

  • 4 x Bench Press @ 90% of 2RM
  • 3 x Chest to Ring Pullups with False Grip
  • Rest 2 minutes

Then 4 rounds, slow, controlled and full ROM

  • 8 x Straight Arm Cable Pulldowns @ 70lbs
  • 3 x Deficit Handstand Pushups from Yoga blocks

Then EMOM until failure…

  • Minute 1 – 5 x Situps
  • Minute 2 – 8 x Situps
  • Minute 3 – 11 x Situps
  • keep adding 3 until failure

Once done with Situps then EMOM until failure of…

  • Minute 1 – 5 x Pushups
  • Minute 2 – 6 x Pushups
  • Minute 3 – 7 x Pushups
  • keep adding 3 until failure

Results: Used 170lbs for the Bench Press. Situps 8 rounds plus 13 reps. Pushups 7 rounds plus 10 reps.

Core Work then Row, Deadlifts and Burpee Pullups

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4 rounds of

  • 10 x Pike Lift over Kettlebell
  • 10 x Kettlebell Pull Through @ 16kg
  • 10 x Weighted Situp @ 16kg (Legs Straight, KB Straight overhead)
  • 10 x Kneeling Kettlebell Halos (5 in each direction)

Then inspired by “Cranky Christine” WOD from CF New England…

3 rounds for time including rest (time cap 25 minutes) of

  • Row 700m
  • 12 x Deadlift @ 100kg
  • 21 x Burpee Pullups (original was Burpee Box Jumps)
  • Rest 3 minutes

Results: Metcon 2 rounds plus 650m.

Front Squats then KB Swings and DLs

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5 rounds of

  • 5 x Straight Leg Situps
  • 5 x Russian Twist @ 14kg
  • 10 x Mountain Climbers (R+L=1 rep)

Then 4 rounds

  • 6 x Front Squat @ 80% of 2RM

Then 6 rounds for time

  • 3 x Kettlebell Deadlifts @ 32kg
  • 3 x Kettlebell Swings @ 32kg
  • 2 x Kettlebell Deadlifts
  • 2 x Kettlebell Swings
  • 1 x Kettlebell Deadlift
  • 1 x Kettlebell Swing

Results: Used 170lbs for the Front Squats. Metcon 4:58 (shorter than I expected but only 36 reps total, so next time adding a 2 minute rest and repeating might be an idea to extend).

Pullups and Front Squats then Snatch, Renegade Rows, Lunges and Situps

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5 rounds

  • 8 x Front Squat @ 60%
  • Rrest 20 seconds
  • 8 x Wide Grip Pullup
  • Rest 2 minutes

Then 5 rounds for time

  • 10 x Hang Power Snatch @ 65lbs
  • 15 x Renegade Rows (r+l=1rep) @ 12kg
  • 20 x Alternating Golbet Lunges @ 24kg (total 10 per leg)
  • 25 x Abmat Situps

Results: Front Squats Squats @ 230lbs. Metcon 25:45… super hard.