8 rounds, rest 90 seconds between rounds
Then AMRAP in 12 minutes
Results: Strict Press 95-105-115-125-135-140-145-150. Metcon 2 rounds plus 11 reps @115lbs.
EMOM for 10 minutes
Then E2MOM for 10 minutes (5 rounds)
Then 5 rounds for time
Results: Overhead squats did 5 x 45lbs then 5 x 65lbs. Snatch 75-80-95-100-105lbs. Metcon 14:55.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Back Squat | EMOM |
| Wednesday | W | Power Clean | EMOM |
| Thursday | – | – | – |
| Friday | G | Single Leg Deadlift Glute Bridges Side Plank | Task |
| Saturday | GW | Bench Press Pullups | Task |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | G | Toes to Bar Plate Walk | Time |
| Wednesday | WM | Box Jumps Kettlebell Swings Power Clean Push Press | Time |
| Thursday | M | Run | Task |
| Friday | WM | Deadlift Double Unders | Task |
| Saturday | GM | Double Unders Situps | Task |
| Sunday | – | – | – |
Start with Annie… For time, 50-40-30-20-10 of
Then 5 rounds of
Results: Annie 9:46 which is sad since I did it in 8:56 and 8:36 in the past (again double unders let me down, too many trips). Bench Press @ 165lbs.
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.