151118 Bench Press

Warm up:
5min DROMs
4min AirDyne

A: Bench Press
Establish daily 3RM (#190 x 2)
* Do 1 pull-up with slow negative after each set

B: High Reps
Bench Press #95 x 21-15-9
* Do 1 pull-up with slow negative after each set

C: 5 rounds for time of:

-15 Wall balls

-15 box jump overs

150816 Invictus

Warm up:

5 min DROMs

7 KB goblet squats #55

3 Box jumps

WOD:

In teams of 2 with only 1 partner working at a time complete the following in 30 min:

400M run

30 KB swings (#55)

20 box jump overs

Score: 4 rounds + 400m

150609 Invictus

Warm up:

5 min DROMs

2 min jump rope

Conditioning:

4 rounds for max reps of:

:60 KBS (55)

:60 rest

:60 push ups

:60 rest

:60 box jump overs

:60 rest

:60 push press (85)

:60 rest

Score: 333

150407 Invictus

Warm up:
5 min DROMs
10 wall slides
Burgener warm up

A: E2MOM for 20 min (10 sets)
Snatch (65-85-95-105-115-125-130-130-130-130)

B: For time:
5 Power snatch (105#)
10 box jump over
10 Power snatch (100#)
20 box jump over
15 Power snatch (95#)
30 box jump over
Time: 11:22

C: Spartan Burpees 30/30
Time: 1:48

150323 Invictus

Warm up:
5 min DROMs
band pull-aparts

A: Seated strict press 5 x 5 @ 115#

B: in 7 min:
- 2:00 Airdyne
Then
5:00 AMRAP of:
5 single-arm presses 35#
10 box jump overs
Score: 4 rounds + 5 presses

150311 Invictus

Warm up:
5 min DROMs
Box jumps 3 x 8

A: Squat E2MOM410min
5 x 45-55% (120)
5 x 55-65% (140)
3 x 65-75% (160)
2 x 75-85% (180)
2 x 80-90% (205)

B: E2M44min
Squat 75% (165) x 10

C: 12 min AMRAP
3 push press
6 box jump overs
9 KBS (55#)
Score: 7 rounds

150306 Invictus

30 min AMRAP of:

1 min AirDyne

15 push-ups

30 box jump overs

30 goblet squats (35#)

1 min rest

Score: 3 rounds + AirDyne + Push ups + BJO + 4 Goblet squats

150111 Invictus

Warm up:
5 min DROMs

Conditioning:
15 min AMRAP
- 50 sec. ME Airdyne
- 10 DB push press (35#)
- 10 Box jump overs
Score: 4 rounds + 10 sec Airdyne