150309 Invictus

A: Jerk 5 x 1 (165#)

B: For Time
-21 Burpees
-15 Thrusters (75)
-9 Barbell Rows (75)
-800m run
-9 Barbell Rows
-15 Thrusters
-21 Burpees
Time: 13:12

150308 Invictus

A: 15 min to 1RM Front Squat (180)

B: EMOM for 15 min

-5 FS @ 65-75% of 1RM (120)

-200m run

-20 ring dips, or how many you can get done in :45 (7,8,7,7,5)

C: EMOM 4 6 min

-KB Row (55#) x 5 @ 4-1-1-1

-Bottom's Up Kettlebell Carry 25 yd ea. arm

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

150305 Deadlift

A: Work to 5 RM Deadlift (245)

Then

185 x 15-12-9

B: 6 min AMRAP

15 push-ups

15 GHD sit-ups

Score: 3 rounds + 9 push-ups

150303 Front Squat

Warm up:

5 min DROMs

A: Front Squat 175# x 2-3-3-2-2

B: 6 min AMRAP

3 KBS (55#)

3 Over the bar burpees

6 KBS

6 OBB

9

9

12

12...

Score: 12 rounds + 3 KBS

150302 Back Squat

Warm up:

5 min DROMS

Box jumps 3 x 8

A: High Bar Back Squat

115 x 5

135 x 5

155 x 3

175 x 2

200 x 2 x 2

165 x 10 x 2

B: Bulgarin Split Squat

3 x 8 ea side 35/25 KB

150228 Invictus

A: Seated Strict Press 5 x 5-6 (6 x 105#)

B: In 2 min rounds
-Run 200m
-ME ring dips (blue band)
-Rest 2 min
Repeat x 4

Score (dips): 11, 15. 16, 13