150928 Invictus

Warm up:
5 min DROMs
Burgener warm-up

A: E2M20 (10 sets)
High hang snatch + hang snatch + snatch
Build to daily max. (#115)

B: 3 rounds for time of:
400m run
10 Deadlifts (#205)
20 Ring dips
Time: 19:20

150925 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: 3 rounds of:
Weighted pull-ups x 2-3 (3 @ #20)
Rest 30 sec
Strict pull-ups x Max reps (8 | 6 | 6)
Rest 3:00

B: For reps, 4 rounds of:
60 sec Airdyne
60 sec rest
60 sec SDLHP (#45)
60 sec rest
60 sec burpee box-over
60 sec rest
Score: 160

150924 Invictus

Warm up:

5 min DROMs

2 min Airdyne

10 #55 KB goblet squats

A: Back Squat

5 @ 65% (145)

4 @ 75% (165)

3 @ 80% (175)

2 @ 85% (185)

1 @ 90% (205)

10 @ 70-80% (155)

B: EMOM6

6 Thrusters (#95)

6 Burpees over the barbell

If you cannot finish the set in the minute, finish and wait till top of next minute then continue.

Score: 3 rounds

150923 Roadwork

2.5mi run
pull-ups: 5-5-5-5
push-ups: 15-15-10-10

150922 Invictus

Warm up:
5min DROMs
2 min jump rope
10 goblet squats

A: Take 15 min to work up to 1RM push press (#170)

B: AMRAP20
6 strict HSPU (head to #35 plate)
12 KBS (#55)
30 Double unders
Score: 4 rounds + 6/12/26

150921 Roadwork

Run 2.5 mi

150914 Roadwork

2.5 mi run w/ 7 hill sprints

150913 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: AMRAP 30
Run 400m
20 pull-ups
30 Wall balls
Score: 3 rounds

150911 Aspiring Champs

Warm up:
5min DROMs
500m row
5 x 30yd @ 80%

A: Four rounds for time
60yd plate push
30 wall balls
20 ring rows
120yd sled push (#160)
Time: 32:34

150910 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: E4M32 (8 sets)
250m row (1min Airdyne)
5 Power Cleans (#115)
10 Ground to Overhead (#115)

150909 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: Complete as many reps as possible for each:

2 min Muscle Ups (red band progression): 12

1 min Rest

2 min alt pistols w/ KB (no weight; sit to 20" box) 26

1 min Rest

2 min L-seated DB Press (#35) 18

1 min Rest

2 min strict suppinated grip C2B pull-ups 14

1 min Rest

2 min max effort L-sit (knees tucked): :28

(only 1 attempt)

B: EMOM21

min 1 - 15 KB swings (#55)

min 2 - 8 Burpee Box Jump Over

min 3 - 10 TTB

Score:

R1: 33

R2: 33

R3: 33

R4: 33

R5: 31

R6: 28

R7: 30

150908 Invictus

Warm up:

2 min Airdyne

5 min DROMs

3 x 7 box jumps

A: Front Squat

5 @ 65% (#125)

4 @ 75% (#135)

3 @ 80% (#145)

2 @ 85% (#160)

1 @ 90% (#190)

3 @ 85% (#170)

5 x #165

B: For time:

Run 800m

30 pull ups

30 front squats @ #135

30 pull ups

Run 800m

Time: 24:08

150906 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: 5 sets of:

Push press x 3 (#140)

Rest as needed. Build to today's heaviest triple

B: AMRAP9

-9 Burpee box overs

-9 push press (#100)

-9 ring dips

Score: 2 rounds + 9 BBO + 9 PP + 3 dips

150905 Invictus

Warm up:
5 min DROMs
2 min jump rope
3 x 7 box jumps

A: E2M20 (10 sets)
High Hang Clean + Hang Clean (#150)
Build in load only to the extent that mechanics and barbell speed permit.

B: For time:
Row 1000m (4:00 Airdyne)
20 HPC (#125)
100 Double Unders
Time: 12:06

150904 Aspiring Champs

Warm up:
5 min DROMs
500m row

WOD:
5 rounds for time:
20 Wall balls (#25)
60yd Sled push @ 90% BW (#190)
20 KB snatch; 10 ea. arm (#35)
20 sit ups
Time: 26:59

150903 Road work

2.25mi run

150902 Invictus

Warm up:
5 min DROMs

WOD:
AMRAP30
Run 400m
5 pull-ups
10 push-ups
15 air squats
Perform Cindy for time equal to run portion
Score: 6 runs + 75m, 10 rounds + 5 pull-ups