Author Archives: cfupheaval

Killer work on our first benchmark wod! Karen was awesome as she always is!  Strength  Push press  1×10@55% 1×8@60% 1×6@65% 4×5@75% MetCon  Karen  150 wallballs 20/14 Gymnastics  3 x ME pull-ups    

Strength  Push press  1×10@55% 1×8@60% 1×7@65% 4×7@70% MetCon  Barazza  200 m run 9 deadlifts 275/185 6 burpee MUs  18 min AMRAP    

Strength  Deadlift  1×10@55% 1×8@60% 1×7@65% 4×7@70% MetCon  250 m run  50 double unders  10 front squats 135/95 4 rounds  Core  5×10 strict TTB       

Strength Complex: Power clean  Squat clean  Jerk Up to 85% x 5 sets MetCon 10 in snatches 53/35 12 pistols  250 m run  4 rounds  Gymnastics  5×8/4 ring dips       

Strength  Strict press  5×5@65% Push press  5×5@70% MetCon  15 kb swings 53/35 25 air squats  50 double unders 10 min AMRAP Gymnastics  4xME HSPUs      

Great work today guys! Tough tough wod! Love my upheaval peeps!  Strength  Back squat 1×10@55% 1×8@65% 1×6@70% 3×4@75% MetCon  5 squat cleans 155/100 15 over the bar burpees  10 min AMRAP Core  100 sit-ups        

Strength  Deadlift 2×10@55% 2×8@65% 4×4@75% MetCon  20 wallballs 20/14 10 TTB  5 HSPUs 4 rounds  Gymnastics  4xME strict pull-ups        

Strength  Snatch  2 hang snatch  2 full snatch  2@55% 2@60% 2@65% 2@70% 4@75% MetCon  50 air squats  30 S2OH 95/65 20 V-ups  2 rounds  400 m run buyout  Core 3x1min flutter kicks      

Strength  Front squat  Same % as Saturday… Up to 75%  MetCon  21 kb swings 53/35 7 pull-ups  5 rounds  Gymnastics  4xME ring dips 2 min rest between!       

While everybody else is on vacation… The tough one are hitting a tough WOD!  Strength  Front squat  1×10@55% 1×8@60% 1×6@65% 4×5@75% MetCon  200m run  50 push-ups  50 double unders  3 rounds