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

150709 Invictus

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

A: E2M16 (4 sets)
1: 2 weighted pull-ups, 4 strict pronated pull-ups, 6 supinated pull-ups (#20)
2: Bench press x 8 @20x1 (#135)

B: For time:
1000m row (3:30 Airdyne)
20 strict handstand push-ups (knees on box)
30 ring dips
40 push-ups
Time: 22:03

150602 Invictus

Warm up:

5 min DROMs

Banded crossovers x 10 (pull downs, 90/90, victory)

A: 12min to work up to 1RM weighted pull-ups (60#)

then...

AMRAP3 strict pullups (19)

B: For time:

10-9-8-7-6-5-4-3-2-1

Ring dips

C2B pullups (red band)

Time: 15:47