Posts by Mark Ursu

#22Oct2019 WOD

Metcon

10 rounds:
– 8 Front Rack Lunges @ 70/47.5kg
– 10 Cal Row
– rest 30 seconds

Gymnastics

Handstand Walk

2 x 32m
– broken in 8m
– Rest 2 minutes b/w 30m

#22Oct2019 Hustle

Metcon

Breakfast Club

5 Rounds of AMRAP 1:30:
– 25 Skips
– 6 Deadlifts 50/35kg
– 25 Skips
– Max HR Push Ups in Time Remaining* rest 30 Seconds Between Rounds
* score is total push ups

Midline

Bike Recovery

15 Minute Recovery Effort*
*On the 5:00, 10:00:
– 20 Sit-ups
– 20 Good Mornings

#21Oct2019 WOD

Weightlifting

EMOM 5:00
– 3 Back Squats @ 70-75%

Metcon

30-20-10:
– KB Swings @ 24/16 kg
– Wall Balls @ 20/14#
– Box Jumps @ 24/20″

#21Oct2019 Hustle

Metcon

Rug Mouse

20 Minute Assault Bike
– On the 0:00, 4:00, 8:00, 12:00 and 16:00:
– 8 BB Bent Over Rows @ 20/15kg
– 8 Box Jumps @ 24/20″
– 20m KB Front Rack Walking Lunge @ 12/8kg

#20Oct2019 WOD

Metcon

3 rounds for time
– rest 2 minutes between rounds
– 10 SHSPU
– 20/16 Cal Row
– 50 Double Unders
– 10 Step Ups @ 22.5/15kg x 2
– 10 TTB
– 20/16 Cal Row
– 50 Double Unders
– 10 Devil Press @ 22.5/15kg x 2

#18Oct2019 WOD

Weightlifting

BENCH PRESS

5 x 3 @ 70-75%

Metcon

Michael

3 Rounds for time of:
– 800m Run
– 50 Back Extensions
– 50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

#18Oct2019 Hustle

Metcon

BFF

AMRAP 20:00
– 100 Skips
– 50 Wallballs @ 12/8#
– 40 Calorie Row / 400m Run
– 30 Alt. DB Snatches @ 10/7.5kg
– 20 AbMat Sit-Ups
– 10 Pull-ups

#17Oct2019 WOD

Weightlifting

BACK SQUAT

Every 90sec for 7 rounds
– 4 Back Squat @ 80%

Metcon

5 Rounds:
– 12 Deadlift @ 70/47.5kg
– 9 Hang Power Clean
– 200m Run

#17Oct2019 Hustle

Metcon

Adderall

AMRAP 10:00
– 1.6km Run
– Max Clean and Jerks @ 43/29kgRest 3 Minutes

AMRAP 7:00
– 800 Meter Run
– Max Power Snatches 35/25kg

Rest 3 Minutes

AMRAP 4:00
– 400 Meter Run
– Max Thrusters @ 30/20kg

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