CF Invictus WOD from May 23.
E2MOM for 10 minutes (5 rounds)
Then for total Burpees against a 2 minute running clock do
Rest 2 minutes and repeat for a total of 5 rounds.
Results: For the HSPU used the 25lbs plates and did 4-6-6-5-4 reps each round. For the Metcon did 20-18-18-16-14 Burpees per round.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Back Squats | Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | GM | Double Unders Kettlebell Swings Man Makers Atomic Pushups |
Task |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | M | Run | Task |
| Friday | – | – | – |
| Saturday | G | Pullups Ring Dips Goblet Squats |
EMOM |
| Sunday | – | – | – |
E2MOM do AMRAP until you cannot complete all movements in the 2 minutes
Results: 7 rounds plus 25 reps.
Do 9 sets of Back Squats resting 2-3 minutes between sets, with the following rep scheme for max unbroken reps in set 9:
Results: 115-135-155-185-205-225-235-240lbs/109kg (new 1RM!). For the last set 10 reps @ 165lbs.
Every 3 minutes for 15 minutes
Then for time do reverse ladders of
Then for time
Results: Deadlifts – 135-155-185-205-225lbs. Metcon 1 – 8:31, Metcon 2 – 21:04 (really underestimated how long this one would take).