Author Archives: cfupheaval

Strength Strict press Establish 1 RM Push Press Establish 1 RM MetCon 8 min amrap 10 SDHP 95/65 25 sit-ups 5 ring dips 1 min rest 4 min amrap Burpees Skill Sled pulls 5x50m

Awesome day! Everybody put in great effort! Strength Back squat 2×12@60% 2×10@63% 1×8@65% 1×8@68% 2×6@70% MetCon 10 HSPU/HR push-ups 8 kb snatches/kb swings 53/35 100m run 5 rounds Skill Double unders/triple unders

Monday oh Monday! It was a solid day! Strength 15 min to establish 1 RM deadlift 5×5@70% of today’s max MetCon 20 air squats 10 shoulder to overhead 5 T2B 12 min amrap Skill 5×5 ring dips

Sweet workout today! Hero WOD “Rene” 400 m run 21 lunges 15 pullups 9 burpees 7 rounds

Strength Strict press 5×5@60% 3×3@65% 2×2@70% Practice power snatch with OHS if time allows… MetCon 15 pullups 25 russian kb swings 53/35 35 air squats 45 push-ups 55 wallballs 20/14 12 min AMRAP SKILL Pistols starting from the bottom. Mobility Ankle banded stretch Squat therapy

Fun day! New people and lots of weight for all! Great work to Robin and Daniel with the fastest times of the day! Strength Clean Complex 1 power clean 1 front squat 1 full clean 2×1 @ 60,65,70,75,80% MetCon 15 kb swings 53/35 10 hand release push-ups 250 m run 4 rounds Skill Ring dipsContinue reading “011515”

Yesterday’s wod Strength Deadlift 5×5@65% 3×3@75% MetCon 7 thrusters 95/65 14 pullups 21 double unders 10 AMRAP

Strength 1 RM back squat MetCon 20 sit-ups 10 OH squats 95/65 10 burpees 4 rounds Skill 5×10 sec L-sir holds

Great Monday with a deceivingly hard workout! Strength Push press 1×10@65% 1×8@70% 1×6@75% 1×4@80% 3×2@85% MetCon 15 KB swings 53/35 5 power cleans 95/65 15 goblet squats 5 power cleans 12 min amrap Skill 5×5 banana rolls

Saturday Wod! Strength Work up to 75% of snatch and complete 5×2 at that weight. MetCon 7 min EMOM 5 thrusters 95/65 5 pullups 2 min recovery 7 min EMOM 10 push-ups 10 kb swings 53/35