Taken from CF Invictus’ Get a Grip partner WOD.
For time do 50 rounds of the following complex
Every time you put the bar down (longer than a touch and go), run 400m.
Results: 34:29. Broke it for the most part into 5 rounds between runs (7-5-5-5-5-5-5-5-4-4), so came to around 3600m total run.
EMOM for 10 minutes
Then for total reps (modeled on the CF Invictus WOD from June 18)…
Start with 90 seconds of
Rest 30 seconds then 90 seconds of
Rest 30 seconds then 90 seconds of
Rest 30 seconds and repeat from the beginning for a total of 3 rounds.
Results: For the Overhead Squats did the first 6 at 65lbs then the last 4 at 75lbs. For the metcon ended up with 39 Dips, 29 Pullups, 27 Toes to Bar. Been a long time since I did high volume KB swings… forearms paid the price.
Crossfit Invictus WOD from June 12, 2018.
Six sets of
Rest 2 minutes
Then against a 4 minute running clock do AMRAP of
Rest 2 minutes between rounds and do a total of 3 rounds.
Results: For when Push Press 95-115-125-135-145-150. Metcon 11-11-11 reps… last set got the last rep with 1 second to go. 400m in around 1:45.
Four sets of
Then 3 rounds for time of
Results: Split Squats 65-75-95-110. Metcon in 6:48.
| Day | Movement Class |
Exercises | Priority |
| Monday | WG | Front Squat Handstand Hold |
Task |
| Tuesday | W | Pistol Squat Power Clean |
EMOM |
| Wednesday | – | – | – |
| Thursday | W | Deadlift | EMOM |
| Friday | WG | Bench Press Pullups |
Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | GM | Toes to Bar Burpees Pullups Box Jumps Thrusters |
Task |
| Tuesday | GM | Row Handstand Pushups Squat Cleans |
Time |
| Wednesday | M | Run | Task |
| Thursday | GMW | Pullups Double Unders Snatch |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | M | Bike | Task |