Author Archives: cfupheaval

Back Squat 3×3@80% DB Bench Press 4×12 AHAP MetCon 4 rounds 21 wallballs 20/14 18 pullups 15 kb swings 53/35 12 HSPUs

Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×3@80% MetCon 400 m run 20 push-ups 20 pullups 400 m run 15 HSPUs 15 CTB pullups 400 m run 10 strict HSPUs 10 bar muscle-ups 16 min Cap

Back Squat 4×4@70% Bench Press 10×3@70% MetCon 7 rounds 7 power snatch 115/75 7 front squats 115/75

Pendlay Rows 5×5 3×3 As heavy as possible MetCon 3 rounds 5 pullups 10 push-ups 15 air squats 12 deadlifts 135/95 9 hang power cleans 135/95 6 push Jerks 135/95 18 min Cap

Back Squat 5×5@60% Strict Press 5×5@75% MetCon 10 hang power cleans 95/65 10 push press 95/65 10 back squats 95/65 10 OTB burpees 4 min amrap Rest 1 min Repeat 4 min AMRAP

Push press 5-5-5-5-5-3-3-3 MetCon20 push-ups 10 deadlifts 115/75 5 lunges 115/75 12 minute AMRAP 10 am Wod 3 Rounds for time of: 400m Run 9 Clean & Jerks 135/95 3 Rounds for time of: 400m Run 6 Clean & Jerks 185/135 3 Rounds for time of: 400m Run 3 Clean & Jerks 225/155 *Rest 5Continue reading “0349u”

Back Squat 3×3@92.5% DB strict Press 4×8@AHAP MetCon 3 rounds 25 burpees 100 double unders 200 m farmer carry 45-53/25-35 16 min Cap

Front/OH Squat 7×7 for weight MetCon 9 min AMRAP 12 SDLHP 135/95 8 pullups 4 push press

Back Squat 4×4@87.5% Bench Press 4×12 AHAP MetCon 5 rounds 15 wallballs 20/1412 HR Push-ups 9 power cleans 135/9515 min time cap

Deadlift 1×10@60%1×8@65%1×6@70%1×5@72.5%1×5@75%1×5@77.5%1×5@80% MetCon 400 m run 25 pullups 15 toes to bar 10 push-ups 5 pistols 400 m run 25 pistols 15 push-ups 10 toes to bar 5 pullups 400 m run For time 16 minute cap