Author Archives: cfupheaval

Wednesday 1 power snatch + 2 hang power snatches 3@60% 3@65% 3@70% 3@75% MetCon 400 m run 10 burpees 10 power snatch 95/65 4 rounds

Tuesday Back Squat 2×5@65% 2×5@72.5% 5×5@77.5% MetCon 20 double unders 10 deadlifts 225/135 5 rounds 15 min Cap

Monday Push press / Strict press 2×10@60% 2×7@65% 3×5@75% 3×3@85% MetCon 20 Alternating dumbell snatch 50/35 10 pull-ups 10 push-ups 10 min AMRAP

Saturday Front / OH squat 3×10@50% 3×7@60% 4×5@70% MetCon 5 rounds of Cindy 400 m run 5 rounds of Cindy 400 m run For time! 16 min Cap! Competitve= run wtih sandbag

Friday Bench Press 2×5@60% 3×5@65% 5×5@70% MetCon 16 deadlifts 155/105 8 over the bar burpees 5 rounds Hero Wod Kutschbach 7 rounds for time of: 11 back squats, 185/125 lb. 10 jerks, 135/95 lb

Thursday MetCon 400 m run 15 push press 95/65 10 pull-ups 15 minute AMRAP Cleans 2×3@60% 2×3@65% 2×2@70% 2×1@75% 2×1@80%

Wednesday Back Squat 2×5@60% 3×5@65% 5×5@70% MetCon 50 wallballs 10 power cleans 95/65 40 wallballs 12 power cleans 95/65 30 wallballs 14 power cleans 95/65 20 wallballs 16 power cleans 16 minute time cap

Tuesday Establish 1RM push press or strict press in 10 min. Followed by 5×5@75% of that max MetCon 21 kb swings 53/35 15 push-ups 9 box jumps 24/20 8 min AMRAP

Deadlift 2×5@60% 3×5@65% 5×5@70% MetCon “Adapted main site WOD” 250 double unders for time *every min you must complete 2 front squats at 135/95 15 min Cap

Power snatch + snatch balance or snatch push press 3@60% 3@65% 3@70% 3@75% MetCon 10 toes to bar 10 pistols or 20 air squats 10 wallballs 20/14 7 minute Amrap! Fast and furious! Hero Wod if you’d like to repeat RENÉ will have a 40 min time cap and be available at 10 am butContinue reading “0124”