150504 Invictus

Warm up:
5 min DROMs
400m run

A: Deadlift
115 x 8
155 x 8
185 x 6
205 x 6
225 x 4
250 x 4
Rest 2 minutes

B: Complete rounds of 30, 20 and 10 reps for time of:
55# KB Swings
Shoulder to Overhead (115/75) 75#
Pull ups (red band assisted)
Time: 11:58

150106 Invictus' 12 Days of Christmas

Warm up:

5 min DROMs

For time:

25 Double unders

2 Power cleans 135/95 (95)

3 Ring dips

4 DB ground to overhead 45/30 (35# KB)

5 Burpees

6 TTB

7 Push-ups

8 Box jumps

9 KB swings (55#)

10 Pull-ups (ring rows)

11 Front squats 135/95 (95#)

12 Shoulder to overhead 135/95 (95#)

Time: 49:00

141221 Invictus

Warm up:
5 min DROMs
3 min Airdyne

A:
For time:
30 overhead squats (95#)
300m run
30 burpees over the barbell
300m run
30 shoulder to overhead (95#)
300m run
Time: 13:54

B:
Optional 500m row (2:00 on Airdyne)