Taken from the CF Invictus WOD from August 28.
3 rounds for time
Then 3 sets of
Results: Metcon 6:19. Should have been better but had trouble with Double Unders. For the second part used 65-75-80lbs for the SLDL and Glute Bridges.
Every 2 minutes for 6 minutes
Then every 2 minutes for 6 minutes
Then every 2 minutes for 6 minutes
Then AMRAP in 15 minutes of
Results: HPC 115-125-130lbs. PC 135-145-155lbs. SC 135-155-165lbs. AMRAP 4 rounds plus 46 reps.
Spend 10 minutes and work up to a heavy
Then every 3 minutes for 9 minutes
Then AMRAP in 10 minutes of
Results: For the first part got up to 220lbs. Second part used 180lbs (75% of 240lbs). Metcon 3 rounds plus 16 reps.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WM | Deadlift Kettlebell Swings | Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | W | Strict Press | EMOM |
| Saturday | G | Handstand Pushups L-Sit Pullups | EMOM |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | G | Pullups Plate Walks Knee Tucks Russian Twist Dynamic Plank Mountain Climbers | Tabata EMOM |
| Tuesday | WG | Deadlifts Ring Dips | Task |
| Wednesday | – | – | – |
| Thursday | M | Run | Task |
| Friday | WM | Clean and Press Burpee Box Jump Overs | Time Task |
| Saturday | GM | Reverse Lunges Toes to Bar Row Burpees Sandbag Thrusters | Task |
| Sunday | M | Run | Task |
Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.
Then for time
Results: For the alternating lunges did sets of 10-15 per hand then switched. Metcon in 19:08.