Insired by the CF Invictus WOD from August 21. Take 10 minutes and work up to your 1RM of
Then every 2 minutes for 10 minutes
Then for time
Then AMRAP in 5 minutes of
Results: Got up to a 1RM of 145lbs today. 80% is 115lbs so used that for parts 2 and 3. Clean and Press in 5:38. For the last part 45 reps.
5 rounds
Then for time 21-15-9 of
Results: Deadlifts 185-205-225-255-275lbs. Metcon 6:24.
Start with three 4 minute Tabatas (8 rounds, 20/10), rest 2 minutes between Tabatas
Then EMOM for 15 minutes (5 rounds of each)
Results: For the Tabatas did 40 reps Mountain Climbers per round, 18 Russian Twists per round, 8 Dynamic Planks per round.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Bench Press Bent Rows | EMOM |
| Wednesday | W | Front Squats | Task |
| Thursday | – | – | – |
| Friday | W | Snatch Overhead Squat | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | MG | Handstand Pushups Burpees Toes to Bar | Time |
| Wednesday | M | Run Kettlebell Swings Row Wall Balls | Time |
| Thursday | M | Run | Task |
| Friday | GW | Snatch Overhead Squat Pullups | Task |
| Saturday | MGW | Deadlift Box Jumps Ring Dips Ground to OH Pullups Pike Press | Time |
| Sunday | M | Bike | Task |
AMRAP in 5 minutes
Rest 5 minutes then AMRAP in 5 minutes
Rest 5 minutes then AMRAP in 5 minutes
Results: First metcon – 4 rounds plus 4 reps. Second – 4 rounds plus 10 reps. Third – 2 rounds plus 3 reps.