Author Archives: cfupheaval

Strength Snatch 3 pos. snatch for 10-15 sets. Increase weight as needed MetCon 5 DL 185/115 10 t2b 2 squat cleans 185/115 10 t2b 4 rounds

Strength Press Strict 1×10@60% 1×7@65% 1×5@70% Push 1×10@65% 1×8@70% 1×6@75% 1×4@80% MetCon 25 burpees 10 ring dips 25 thrusters 45/25 10 ring dips 15 min AMRAP

Strength Squat BS 1×10@60% 1×8@65% 1×6@70% 1×6@75% 1×6@80% Or 1-20 back squat at 60% MetCon 7 hang power cleans 95/65 7 box jumps 25/20 250 m run 6 rounds

Strength WOD Squat clean 3-3-3-3 2-2-2-2 1-1-1-1 Increase weight incrementally! MetCon 50 double unders 25 wallballs 20/14 15 pull-ups 4 rounds

Strength WOD Deadlift 1×10@60% 1×8@65% 1×6@70% 3×2@75% MetCon 15 box jumps 24/20 15 push-ups 15 box jumps 15 kb snatches 4 rounds

Strength Snatch Take 15 min to establish 1 RM Following 1RM complete 7-10 reps at 70% of that 1RM. MetCon 30 kb swings 53/35 10 ring dips 4 rounds

Good work on the wod today guys. It was brutal! Strength Strict press 1×10@50% 1×8@55% 3×4@60% Push press 1×10@60% 1x 8@65% 3×3@70% MetCon A. 4 rounds for time 10 DL 185/155 50 DU’s 7 min time cap – no rest time, @ 7 min you go on to: B. 21-15-9 Thrusters 95/65 HR Push-ups 7Continue reading “080514”

Strength Squat BS: 1×10@60% 1×8@70% 1×6@75% 1×4@80% FS: 1×5@60% 3×5@70% MetCon 10 t2b/k2e 10 burpees 10 t2b/k2e 10 wallballs 20/14 15 min AMRAP

Her is fri and Saturdays WODs! Fri Strength Front squat: 1×10@60% 1×8@65% 1×5@70% 5×4@75% MetCon 7 pull-ups 14 v-ups 7 pistols 35/26 14 v-ups 4 rounds Saturday Strength: OH squat 20 minutes to practice or establish a heavy rep. Start at 5 reps and work your way to 1. MetCon: 10 push press 135/95 250Continue reading “080214”

Awesome work tonight guys! Strength Deadlift 1×10@60% 1×8@65% 3×6@70% 3×4@75% MetCon Rx 10 ground to OH 115/85 15 burpees 20 T2b 14 min AMRAP Scaled 10 plate to OH 15 burpees 20 K2E 14 min AMRAP