Author Archives: cfupheaval

RDLs 4×10@AHAP MetCon Karen 150 wallballs 20/14 12 min cap

Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×5@80% MetCon 800 m run 30 thrusters 135/95 800 m run For time Hero Wod For Time 4 Pistols 25 Kettlebell Swings (54/35 lbs) 50 Push-Ups 75 Pull-Ups 50 Push-Ups 25 Kettlebell Swings (54/35 lbs) 4 Pistols

Pendlay Row 4×15 – control your scaps and add weight based on your ability to control the scaps. Bench Press (optional) 4xmax effort sets at 135/95 or 95/65 MetCon Isabel 30 Snatches 135/95 for Time 15 min cap

Cleans x3 reps 2×60% 2×65% 2×70% 2×75% 2×80% MetCon 21-15-9 DB snatch 50/35 Ring dips

Tempo Back Squats 4×20 – light (45-60%) MetCon Helen 3 rounds 400 m run 21 kb swings 53/35 12 pullups

Push Press 1×10@60% 1×8@65% 1×6@70% 1×5@70% 4×5@75% MetCon 16-14-12-10-8-6-4 Alternating DB snatch 50/35 8-7-6-5-4-3-2 HSPUs For time

Back Rack Lunges 4×8/leg AHAP feel free to to do 1-2 warmup sets Acessory Max effort pullups 25 minutes MetCon Grace 30 clean and jerks 135/95 12 min cap

Front Squat 1×10@60% 1×8@65% 2×6@70% 3×5@75% MetCon 11 min AMRAP 20 burpees 2 Squat cleans 225/135

NOTE: NO CLASS THIS SATURDAY Tempo Deadlift 2×15 warmup 4×15 mid weight and auper controlled MetCon 100 double unders 75/50 pushups 50 kb swings 53/35 25 kb lunge steps For time

Push press 1×10@60% 1×8@65% 1×6@70% 2×5@75% 3×5@78% MetCon Nancy 5 rounds 400 m run 15 OH Squats 95/65 Scaled Nancy 5 rounds 250 m run 15 OH Squats 65/55