Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

Based on CF Invictus WOD from 14 July.

Four sets of:

  • 5 x Power Clean
  • Rest 20 seconds
  • 5 x L-Seated Dumbbell Press
  • Rest 3 minutes

For time:

  • 10 x Strict Handstand Pushups
  • 20 x Thrusters @ 95lbs
  • 30 x Kettlebell Swings @ 24 kg
  • 40 x Calories of Assault Bike or Rowing
  • 30 x Kettlebell Swings
  • 20 x Thrusters
  • 10 x Strict Handstand Push-Ups

Results: Cleans 95/115/135/145. Metcon in 14:17.

Handstand Pushups and Pullups, then KB Swings, DUs, Push Press, Thrusters and Rowing

Every 90 seconds for 15 minutes alternate between

  • Odd 90 seconds – 4-6 x Handstand Pushups (work on full range of motion)
  • Even 90 seconds – 6-8 x Supinated Grip Pullups

Then do 3 rounds for max reps of

  • 60 seconds Kettlebell Swings
  • 60 seconds Double Unders
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Sandbag Thrusters
  • 60 seconds Row
  • Rest 60 seconds

Results:  For the metcon did 134/145/125 reps.

Back Squats then Box Jumps, T2B, Sandbag Thrusters and Dips

Not for time do five rounds of

  • 5 x Back Squats

For time do

  • 50 x Box Jumps
  • 25 x Toes to Bar
  • 50 x Sandbag Thrusters
  • 25 x Dips
  • 50 x Sandbag Thrusters
  • 25 x Toes to Bar
  • 50 x Box Jumps

Results:  Back Squats, finished with 5 x 185lbs.  For the metcon, compare to July 27, 2014 workout when the result was 20:30…  This time 17:30.  Differences were that I substituted Thrusters for Wall Balls and Dips for Ring Dips.

T2B, Deadlifts and Box Jumps, then Thrusters, Pullups and Kettlebell Swings

Not for time do five sets of

  • 5-6 x Strict Toes to Bar

Then do four sets of

  • 8 x Deadlifts @ 185lbs/84kg
  • Rest 30 seconds
  • 12 x Box Jumps
  • Rest 2 minutes

AMRAP in 6 minutes of

  • 3 x Thrusters @ 110lbs/50kg
  • 6 x Pullups
  • 12 x Kettlebell Swings

Results:  For the AMRAP did 4 rounds plus 13 reps.