Author Archives: cfupheaval

Strength Strict press 1×10@50% 1×8@55% 1×6@60% 4xME (max effort) @65% MetCon 100 squat buyin 1-2-3-4-5-6…10 Deadlifts 155/115 OTB burpees 50 sit-up buyout 15 min time cap

Strength 20 min to establish 2 rep max squat clean. Must be two unbroken reps with no drop. MetCon 10 pull-ups 10 push jerk 135/95 3 rounds 50 push-up buyout

Strength Deadlift 3×10@60% Emom 7 min 5 reps at 70% MetCon A. 42-36-18 DU’s Kb swings 53/35 B. 40-30-20-10 Air squats Plate to OH Sit-ups No rest between just A must be completed prior to B.

Strength Push press 1×10@55% 1×8@60% 1×6@65% Emom 10 min 5 reps at 70% MetCon 16 DB snatches (1 arm each round) 8 burpees 250 m run 4 rounds

New hours! Just a one hour shift on Tue and Thur. MWF 9-10am 3:30-4:30 4:30-5:30 5:30-6:30 Tue/Thur 9-10am 4:30-5:30 5:30-6:30 6:30-7:30 Strength Back squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% ————– Pause squats 5×3@80% MetCon Partner wod 25 wallballs —- oh hold with kb 25 kb swings 53/35 —- plank 25 sit-ups with medball —- static pull-upContinue reading “062314”

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×3@80% 3×1@85% MetCon 10 min AMRAP 10 burpees 5 hang power cleans

Strength Snatch Hang snatch 3-3-3-3 2-2-2-2 1-1-1-1 Progressively increase weight MetCon 9 HSPU (first three are strict) 18 front squats 95/65 4 rounds for time

Rough wod today! Good work guys! Strength Back squat: 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@80% 1×3@85% 3×3@87% MetCon A. 21-15-9 C2b pull-ups Deadlift 135/95 10 min cap Rest for however long you have left in the time cap. B. Emom 10 min of: 15 kb swings 5 ring dips

Strength Push Press 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@80% 3×3@85% MetCon 12 OH squats 135/95 24 box jumps 20/24″ 7 min AMRAP 3 min rest 50 wallballs for time

Strength 10 min to establish heavy thruster 10 min to establish heavy SDHP MetCon 5 rounds for time 3 bear complex 135/95 6 over the bar burpees 9 kb swings 53/35 12 Russian twists