Author Archives: cfupheaval

Strength Push press 1×8@60% 1×7@65% 1×5@70% 1×3@75% 5×1@80% MetCon 400 m run buy in 5 rounds of: 10 wallballs 2 ground to OH 135/95 500 m run buyout

Strength 1×8@60% 1×6@65% 1×5@70% 1×5@75% 5×5@78% MetCon 7 squat cleans 115/75 14 over bar burpees 21 sit-ups 10 min AMRAP

Strength 1×7@60% 1×5@65% 1×4@70% 1×2@75% 5×1@80% MetCon 100 double under buying 20 kb swings 53/35 20 push-ups 20 box jumps 24/20 3 rounds

Strength Deadlift 1×8@60% 1×6@65% 1×4@70% 5×3@75% MetCon 50 t2b 3 front squats 95/65 40 burpees 3 FS 30 ground to overhead 3 FS 20 pullups 3 FS 10 shoulder to overhead 3 FS 17 min AMRAP

Strength Hang Snatch 4×2 @80% Snatch grip push press 5×5@70% MetCon 250 m row 15 pullups 20 wallballs 4 rounds

Strength Front squat 1×7@65% 1×5@70% 1×4@75% 1×3@80% 3×2@90% MetCon 10 hip touches 8 power cleans 135/95 6 HSPU’s 8 min amrap Buyout: 100 one armed russian kb swings 53/35

Strength Hang clean 50% 55% 60% 65% 70% 75%_at least five reps * hit these all as singles MetCon 50 kb swings 53/35 50 Thrusters 100 double unders For time

Strength Push press 1×7@65% 2×5@68% 5×3@74% MetCon 1. 7 min amrap 15 deadlifts 95/65 25 bar jumps 2. 4 min to hit a 1RM clean No transition between the two. Good work to all who PR’d during this wod!

Happy birthday to coach Shannon! Strength Back squat 1×7@65% 1×5@75% 1×3@80% Above are 1 1/4 squats 3×3@85% MetCon 50 wallballs 20/14 50 double unders 40 burpees 40 pullups 30 cleans 95/65 30 jerks 96/65 18 min AMRAP

Strength Push press 1×5@60% 1×5@65% 1×5@70% 5×5@75% MetCon 5 power snatches 135/95 25 air squats 15 push-ups 4 rounds