150629 Invictus

Warm up:
2.5 min Airdyne

A: E2M16 (8 sets)
Front Squats:
1: 3 @ 65% (125)
2: 3 @ 75% (140)
3: 2 @ 85% (160)
4: 2 @ 90% (170)
5: 1 @ 95% (180)
6: 2 @ 90% (170)
7: 4 @ 85% (160)
8: 6 @ 80% (150)

B: AMRAP 12 1:1 work:rest
1 Power clean @ 110#
2 Front Squats @ 110#
4 Front rack reverse lunges @ 110#
8 C2B pull-ups
Score: 5 rounds + 1 PC + 2 FS + 4 Lunges

150315 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: Deadlift 245# x 3 x 3

B: 3 rounds for time of:
20 push-ups
20 alternating front rack reverse lunge (95#)
Time: 10:52

C: Hollow hold 8 x 20 sec; rest 10 sec.