CF Invictus WOD from March 18.
Every 2 minutes for 10 minutes, Front Squats
Then AMRAP in 12 minutes of
Results: Front Squat 120-140-160-185-200lbs. Metcon 3 rounds plus 16 reps.
Inspired by a Spartan workout I saw on Instagram. Set a Tabata timer to 6 rounds, 20 seconds work, 10 seconds rest.
Rest 1 minute then repeat for a total of 6 sets.
Results: Maintained 12 pushups, 30 double unders, 8 box jumps per round. Worked out well.
Taken for the CF Invictus WOD from March 14, 2019.
Bench Press
Then for time
Results: Max is 215lbs. 170-185-200lbs. 8x@170lbs. Metcon 19:08.
Continuing to use the rep scheme from the CF Invictus WOD from March 14, 2019.
Deadlift
EMOM for 20 minutes (or as long as you can complete all reps in a round) count total complete rounds. This is the Street Parking WOD from Marh 14 posted on Instagram.
Results: Deadlifts used 235-265-285lbs. Max reps 11 @ 235lbs. For the metcon, started as an EMOM, ended as a AMRAP. Only got to 4 rounds plus 8 reps (5th minute) on the EMOM. Rested 1 minute then continued as if an AMRAP for the rest of the 20 minutes. Completed 6 rounds plus 7 reps for the second part. Total 11 rounds plus 6 reps. Should have gone with 75lbs.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Front Squat | EMOM |
| Wednesday | G | Handstand Pushups Ring Pullups | Task |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | G | Muscle Up Transitions | EMOM |
| Day | Movement Class | Exercises | Priority |
| Monday | WMG | Goblet Squats Dumbbell Strict Press Deadlifts Pullups Wall Balls Burpee Box Jumps | Task |
| Tuesday | MG | Kettlebell Swings Situps Double Unders | Task |
| Wednesday | WG | Power Cleans Ring Dips | Task |
| Thursday | M | Run | Task |
| Friday | WMG | Snatch Pullups Burpees | Task |
| Saturday | – | – | – |
| Sunday | M | Run | Task |