Author Archives: cfupheaval

A. Core B. Bench Press C. MetCon 8 min AMRAP 20 Lunges 15 pull-ups 10 Push Press 115/75

A. Strict pull-ups B. Deadlift C. MetCon 3 rounds 25 wallballs 20/14 10 power Cleans 135/95 Scaled: 115/75 Scale up: 155/105

A. Core B. Push Press 1×10@50% 1×8@60% 1×6@65% 5×5@75% C. MetCon 800 m run 100 double unders 45 toes to bar 15 devil presses 35/20 16 min cap

A. Strict Pull-ups 1-2-3-4-3-2-1 B. Front Squat C. MetCon 11 min AMRAP 5 pull-ups 5 Hspus 5 Squat Cleans 135/95 Scale: push-ups 115/75 Scale up: CTB, strict, 165/115

18.1 There will be normal classes at 11:30a. Open wod will take place in 20 min increments from 4p – 7p. You will have 8 min to warmup and setup and 12 min for the workout! Three people at a time again! Let’s get it done guys! 12 min to complete: 1-10 DB squats 50/35Continue reading “0507”

A. Bench Press B. MetCon 10 min AMRAP 12 box jumps 12 DB Snatch 50/35

A. Handstand Holds B. Push Press C. MetCon 7 Thrusters 95/65 14 Handstand Push-ups 9 min AMRAP

A. Pistols B. Back Squats C. MetCon 3 rounds 40 air squats 20 clean and jerks 95/65 Scale 75/55 Scale up 115/75