Take 15 minutes and work up to a heavy
The next part is taken from the CF Invictus WOD from Jan 5, 2019.
For time do 30 rounds of
Results: Got up to 3 x 135lbs for the strict press but failed at 145lbs with only two reps. For the metcon 14:42.
Every 2 mintues for 12 minutes (6 rounds)
Increase weight per round.
Then AMRAP in 12 minutes of
Results: Back Squat 95-135-155-165-185-195lbs. Metcon – 4 rounds plus 63 reps.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Deadlifts | Task |
| Wednesday | – | – | Task |
| Thursday | WG | Overhead Lunges Pullups | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | G | Headstands Pullups | Task |
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | G | Russian Twist Situps Mountain Climbers | Tabata |
| Wednesday | GM | Kettlebell Swings Handstand Pushups | Task |
| Thursday | MWG | Push Press Toes to Bar Double Unders | Time |
| Friday | – | – | – |
| Saturday | M | Run | Task |
| Sunday | WM | Burpees Goblet Squats Row | Task |
Take 10 minutes and work on press to headstand and kickup to handstand. For the headstands, once up, hold for 10-15 seconds then slowly return feet to floor. Focusing on controlling the press up and back down. For handstands, kickup against a wall, work on full extension.
Then 3 rounds of
Try to combine the two movements without dropping off the bar.
Then for time do 21-15-9 of
Results: For Pullups did the first two rounds with 5 strict and 10 unbroken kipping, third and forth rounds with 4 strict but had to split the kipping into multiple sets. For the metcon 13:29.
Every 2 minutes for 10 minutes
Based on the CF New England WOD from Jan 3, 2019.
AMRAP in 12 minutes of
Adding 2/20 every round until time runs out.
Results: For the Pullups did 10-8-7-6-6/37 total. For the metcon did 5 rounds plus 18 reps.