Monday, September 20 2021

Posted by Mandee on September 19, 2021   |   19 Comments



Tempo Strict Press   E3MOM
5 Sets X 3-6 Reps @ 50-75%

For Time: (22min cap)
20 Handstand Push-Ups   RX+Strict   MRX2/4″ Rise / 5 WallWalks

400m Run/Row or 1k Bike
20 Shoulder to 0verhead   95/65   RX+115/75   MRX 75/55
100 Doubles or 25 Box Jumps
20 Dips   RX+Strict (ring or bar dips for all)

400m Run/Row or 1k Bike
20 Barbell Push-Ups   MRX Push-Ups
100 Doubles or 25 Box Jumps
20 Over the Bar Burpees
400m Run/Row or 1k Bike

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits

19 responses to “Monday, September 20 2021”

  1. Abby says:

    Lupo!! Truly one of the kindest guys I know! Thankful to call him friend!!

  2. DANIEL PEREZ JR says:

    Dang!!! Lupo is the man. Great guy and awesome athlete. Stay strong my friend!

  3. Nathaniel says:

    Look at Loop! That dude is so ripped he’s gonna need stitches. Somebody sew him up. Lupo is an incredible guy that’s always laid back yet always working hard. He’s become a great athlete over the years through his hard work and consistency. He’s also got a positive attitude and has always been open to coaching and feedback. There’s a reason everyone likes Lupo and it’s probably got something to do with how he treats others. Keep being you and doing what you’re doing stud.

  4. Mandee says:

    Lupo! This guy is so nice, genuine and kind, sometimes you forget he’s also a total stud! Lupo is an awesome person and one hard working athlete. He’s strong, skilled, and puts in the extra effort to always make sure he’s moving with solid form and technique. He’s easy going, always smiling, and is definitely a fan favorite. Everybody loves this guy! Keep killing it, Lupo ?

  5. Jason Morgan says:

    A. 95 across at 3 reps
    B. 14:21 Rx

  6. Hal says:

    A. 95 across (4-5 reps)

    B. 20:56 rx (115#; du’s; ?‍♂️)

  7. Bo says:

    A: 65 (5×5)
    B: 17:58 scaled HSPU’s to hand-release PU’s (bar dips, DU’s, bike)

  8. Lupo says:

    Thanks for all the love everybody! I couldn’t ask for a better group of people to throw down with!

  9. Justin says:

    115 x5 across
    13:28 rx+ row dus bar

  10. CJ VK says:

    95-95-105-115-115 x5 across
    16:30 rx+ (row/DU/ring)

  11. Nathaniel says:

    17:37 scaled / modified

    -20 one arm DB strict press @55lbs
    -400m run ( rx? )
    -20 one arm DB s2o @75lbs
    -25 box jumps @24” ( rx? )
    -20 one arm DB bench press @55lbs
    -400m run
    -20 one arm DB bench press @55lbs
    -25 box jumps @24”
    -20 over bar burpees ( rx? )
    -400m run

  12. Bailey says:

    A. 75-75-70-70-70
    B. 19:39 rx+ (row / du / ring dips)

  13. Bailey says:

    Lupo!! He’s such a great guy, always smiling and is kind to everyone but you better watch out, cause then he’ll turn around smoke ya in a WOD! He’s a great athlete always striving to get better. Keep up the great work Lupo!

  14. Bradley says:

    Lupo is one heck of a dude. He is always smiling and fun to be around. He has worked hard to get stronger, more skilled, and fitter. He makes CFHSV a better place. Keep it up stud!

    A. 95-105-115-115-115 (4 reps across)

    B. 11:57 Rx+ (run, DUs, ring dips)

  15. Mandee says:

    A. 85 across for 4 reps
    B. 14:15 RX+ (ring dips / row)

  16. Alex says:

    95-115-115-115-115 (4 reps each set)
    13:19 Rx+ (run/DUs/ring dips)

  17. Kcoop says:

    Okay, LUPO!!! ???? Lupo is a great husband, father, and athlete! Way to set the standard high!!

  18. Mimi says:

    4+20 rx
    Run/DU/ring dips

  19. Kim G says:

    4+7 rx (row, box jumps, ring dips)