CF Invictus WOD from 26 April.
Every 3 minutes for 18 minutes
Then AMRAP in 10 minutes of
Every time the bar rests on the ground do 5 x Burpees.
Results: For the front squats 115-135-165-185-195-205lbs. For the metcon 30 rounds.
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Squat Snatches Overhead Squats |
EMOM |
| Tuesday | – | – | – |
| Wednesday | W | Power Clean | EMOM |
| Thursday | – | – | – |
| Friday | W | Front Squats Strict Press |
EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | M | Power Clean Burpees Run |
Time |
| Thursday | M | Run Pullups Pushups |
Task |
| Friday | MG | Front Squats Toes to Bar |
Task |
| Saturday | – | – | – |
| Sunday | MG | Kettlebell Swings Thrusters Double Unders V-Ups Handstand Pushups |
Task |
For time
Results: Nice quick workout for Sunday since I had a lot of other things I needed to do… Metcon in 15:08.
5 rounds, rest 2-3 minutes between rounds
5 rounds, rest 2-3 minutes between rounds
For time 21-15-9 of
Results: Front Squat 95-115-135-155-185. Strict Press – 95-115-125-140-145. Metcon 5:17. Another good workout!
For time
Results: Thought I started my watch but really didn’t don’t know exactly how long it took, but I’m estimating it took around 35 minutes.