Category Archives: Uncategorized

Strength Complex: Power clean  Squat clean  Jerk Up to 85% x 5 sets MetCon 10 in snatches 53/35 12 pistols  250 m run  4 rounds  Gymnastics  5×8/4 ring dips       

Strength  Strict press  5×5@65% Push press  5×5@70% MetCon  15 kb swings 53/35 25 air squats  50 double unders 10 min AMRAP Gymnastics  4xME HSPUs      

Great work today guys! Tough tough wod! Love my upheaval peeps!  Strength  Back squat 1×10@55% 1×8@65% 1×6@70% 3×4@75% MetCon  5 squat cleans 155/100 15 over the bar burpees  10 min AMRAP Core  100 sit-ups        

Strength  Deadlift 2×10@55% 2×8@65% 4×4@75% MetCon  20 wallballs 20/14 10 TTB  5 HSPUs 4 rounds  Gymnastics  4xME strict pull-ups        

Strength  Snatch  2 hang snatch  2 full snatch  2@55% 2@60% 2@65% 2@70% 4@75% MetCon  50 air squats  30 S2OH 95/65 20 V-ups  2 rounds  400 m run buyout  Core 3x1min flutter kicks      

Strength  Front squat  Same % as Saturday… Up to 75%  MetCon  21 kb swings 53/35 7 pull-ups  5 rounds  Gymnastics  4xME ring dips 2 min rest between!       

While everybody else is on vacation… The tough one are hitting a tough WOD!  Strength  Front squat  1×10@55% 1×8@60% 1×6@65% 4×5@75% MetCon  200m run  50 push-ups  50 double unders  3 rounds         

Strength  Squat Cleans up to 80% MetCon  21-15-9 Wallballs 20/14 Deadlifts 225/135 Gymnastics  5×5 HSPUs

Strength  Push press  1×10@55% 1×8@60% 1×6@65% 1×4@70% 3×2@75% MetCon  400 m run  5 clean and jerks 115/85 10 pistols 35/26 3 rounds  Core  5×5 strict TTB       

Strength  Back squat  1×10@55% 1×8@60% 1×6@70% 4×5@75% MetCon  15 thrusters 65/45 7 strict pull-ups  15 thrusters  3 muscle ups  10 min AMRAP  Gymnastics  4×8 resisted ring dips