Author Archives: cfupheaval

Good work Eric! You went hard today buddy! Strength Deadlift 1×8@60% 1×6@65% 1×5@70% 2×3@75% 2×2@80% MetCon 15 wallballs 10 push jerks 95/65 5 pullups 4 rounds

Strength Auxiliary work: 1. Walking lunges 2. Strict weighted pullups 15 min EMOM alternating between the two MetCon 250 m run 12 kb swings 53/35 25 v-ups 4 rounds

Simple but brutal! A thing of beauty! Strength 20 min to establish 1 RM POWER SNATCH MetCon 15 box jumps 10 squat cleans 10 min AMRAP

Strength Back squat 5×5@75% Front squat 5×3@78% MetCon 50 DU’s 50 sit-ups 50 DU’s 50 push-ups 50 DU’s 50 squats 50 DU’s 50 pullups For time

Strength MAX FRONT SQUAT MetCon 15 OH squats 95/65 30 push-ups 45 pistols 2 rounds

Retesting all sorts of stuff in the next week or so. See how yall stack up or get new baselines! Strength Squat clean 5×1@65% 5×1@70% 5×1@75% 5×1@78% MetCon “Helen” 400 m run 21 kb swings 12 pullups 3 rounds

Yesterday’s wod… My bad! Strength Strict press 4×3@75% Push press 1×8@65% 1×6@70% 1×4@75% 3×2@80% MetCon “Twisted grace” 30 clean and jerks Everytime you stop touch and go you must do 20 bar jumps

Strength Establish: 1 RM BACK SQUAT MetCon 400 meter run 20 HSPU’s/push-ups 30 wallballs 60 sit-ups 30 burpees 20 HSPU’s/push-ups 400 meter For time

Strength Romanian deadlift 5×5@50% of back squat 3×3@55% MetCon 15 power snatches 95/65 100 double unders 12 power snatches 100 double unders 9 power snatches

Strength Push press 1×8@65% 1×6@70% 1×4@75% 1×2@80% Snatch grip push press 5×5@78% of snatch MetCon 25 double unders 12 plate burpees 12 plate to overhead 10 min AMRAP