Taken from the CFI workout on May 12
Every 4 minutes for 16 minutes do
Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:
Results: Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round. 500m row took between 2:00 and 2:18.
Found this from a post on Facebook showing Dan Bailey doing a WOD which looked like fun ;-). For max reps at each station do 3 rounds of:
Rest 5 minutes between rounds.
Results: 70/90/100 reps. In round one took too long to walk inside, so did not have time to do any double unders. Rounds two and three are approximate since I lost track of counting a couple of times. Could have gone heavier with the dumbbells but still was hard.
| Day | Movement Class |
Exercises | Priority |
| Monday | G | Turkish Getups Handstand Hold Plate Walks |
Task |
| Tuesday | – | – | – |
| Wednesday | WM | Deadlifts Kettlebell Swings |
Task |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Deadlift Hang Clean Front Squat Push Press |
Time |
| Tuesday | M | Run | Task |
| Wednesday | MG | Row Reverse Lunges Pullups |
Task |
| Thursday | MG | Thrusters Pullups |
Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
For time do 21-15-9 of
Results: 5:55!!!! Target was to beat the 7 minute time cap.
For total Kettlebell Swings do the following (inspired by another Invictus workout):
Then do 3 sets for time of:
Results: 40/30/20 kettlebell swings for the first part. 1:57/2:03/2:07 for the second part.