Part A: Not for time do 5 rounds of:
Part B: Then do two rounds of a 20/10, 4 minute tabata, rest 4 minutes between rounds:
Part C: Then for time do 3 rounds of:
Results: Part C in 11:29.
Not for time do 5 rounds of:
Then for time do 100 Wall Balls @ 9kg
Results: Increased bench press weight up to around 80kg/160lbs (not sure anymore). For the Pullups used some chains but don’t know what they weighed… guessing around 10kg total. Wallballs done in 6:52.
Not for time do 5 sets of:
Then, do the following (taken from Crossfit Invictus WOD from April 16).
Part A – Complete as many rounds and reps as possible in 6 minutes of:
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Part B – Complete as many reps as possible in 6 minutes of:
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Part C – Complete as many reps as possible in 6 minutes of:
Results: For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3. Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B – 17 Burpees. Part C – 30 Pushups
Run 1 Mile / 1600 Meters.
Then do 3 rounds of the following, rest as needed between rounds:
Then do one 8 round 20/10 tabata of alternating:
Results: Ran the 1 mile in 7 minutes (barefoot on a treadmill). Since we are stuck in a hotel still, had to do a full TRX workout, but was able to do it outside in the sun at 29° C :-).
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | G | C2B Pullups Ring Dips |
EMOM |
| Wednesday | – | – | – |
| Thursday | WG | Front Squat Strict T2B |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | WM | Deadlifts Burpees Row |
Time |
| Wednesday | M | Run | Task |
| Thursday | WM | Power Clean S2OH Double Unders |
EMOM |
| Friday | – | – | – |
| Saturday | GMW | Box Jumps Wall Balls Ring Dips Deadlifts Row |
Task |
| Sunday | M | Hike | Task |