Continuing the Invictus WODs for this week, this one taken from October 16.
Every 2 minutes for 20 minutes
Then 5 rounds for time
Results: For the Cleans started at 95lbs got up to 150lbs, repeated 135lbs for about 5 rounds and kept to 150lbs for the last 6 rounds. Metcon 9:19.
Planning to follow the CF Invictus program for a week to see how that goes… this one is from October 15.
3 rounds for max unbroken reps of
Then for time of the following ladders
Results: Strict Press at 115lbs (70%). Reps 6-6-6. Pullup reps 12-8-6. Metcon 11:28.
Made this one up for a hotel workout since I had 50lbs dumbbells to use.
For time 5 rounds
Then 5 rounds of
Results: 12:07. For the Deadlift, did 50-50-50-70-70lbs/31kg.
| Day | Movement Class | Exercises | Priority |
| Monday | W | Front Squats | Task |
| Tuesday | W | Strict Press | Task |
| Wednesday | – | – | – |
| Thursday | – | – | |
| Friday | WG | Handstand Pushups Squat Cleans | EMOM |
| Saturday | WG | Sumo Deadlift Planks TRX Pike Press | EMOM |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | WG | Dumbbell Thrusters Pullups Dumbbell Snatch Dumbbell Step Up Dumbbell Clean Toes to Bar | Time |
| Tuesday | M | Burpee Jumpover Kettlebell Swings | Time |
| Wednesday | M | Run | Task |
| Thursday | – | – | – |
| Friday | W | Front Squat Power Clean Push Press | Task |
| Saturday | WMG | Ring Dips Sumo Deadlift Highpull Double Unders | Time |
| Sunday | M | Run | Task |
AMRAP in 12 minutes
Then EMOM for 20 minutes (5 rounds of each)
Results: Metcon, 4 rounds plus 64 reps. By the 5th round (240 reps) my double unders were done so could hardly get 10 reps in a row. For the Sumo Deadlifts, 115-135-165-185-200lbs.