150322 Invictus

Warm up:
5 min DROMs
Burgener warm up
xiaopeng 2 x 5 ea side (5#)

A: Snatch EMOM 4 10 min (75#)

B: 3 rounds for time of:
-10 power cleans (75#)
- 400 m run
Time: 13:43

First time pulling in a while because of bicep. Felt pretty good. I felt slow but movement was good.

150320 Aspiring Champions

Warm up

5 min DROMs

Xiaopeng

500m row

running

Burgener warm-up

Conditioning:

Fight Gone Bad

3 x 5 1min stations

Wall Balls

Sumo deadlift highpull (75#)

Box jumps

Push press (75#)

Row for cals

Scores:

1: 29, 20, 19, 22, 10

2: 30, 18, 23, 17, 9

3: 25, 12, 28, 15, 10

Total: 277

150318 Invictus

Warm up:
 5min DROMs

A: Every 2 min for 16 min
Front Squat 120 x 4 (120 x 5, 130 x 1, 135 x 2)
Used wrong weight. Would have been 170#

B: 6 min AMRAP
30 wall ball
30 pull-ups
30 double unders
Score: 30 + 30 + 19

150317 Invictus

Warm up:
5 min DROMs

Conditioning:
3 min AMRAP x 5:
10 single-arm DB snatch
5 Burpee box over
5 TTB
Rest 3:00
Score: 1 + 10 + 5 | 2 + 7 | 2 + 4 | 2 + 1| 2 + 2

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.

150313 Aspiring Champs

Warm up:
5 min DROMs
500m row
3 rounds of:
10 GHD sit-ups
10 Back extensions

"The Gauntlet"
2 rounds for time (40min cap) of:
800m run
150 yd b/w sled (205#)
25 KBS (45#)
25 Double Unders
25 Wall balls
1000m row
Time: 33:58

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