Inspired by today’s CF Invictus WOD.
5 sets of
Rest 2 minutes between sets, work up to a heavy triple.
Then for time
Results: Front Squats 135-155-175-185-195lbs. Metcon 12:39. 800m in 4:21.
Take 15 minutes to work on shoulder mobility and handstands to warm up.
3 rounds, rest as needed
Finisher
Results: Took more than 15 minutes for the handstand practice. Slow progress :(. Row 6:45.
Based on the CF Invictus WOD from June 22, 2020.
Every 90 seconds for 15 minutes (10 rounds)
Work up to a heavy single.
Then 5 rounds for time
Results: For the Snatch and Overhead Squat got up to 110lbs which is a new 1RM. For the last two rounds, switched to a full power snatch. Metcon 11:38.
3 sets of
5 rounds of
Then scaled version of the Mayhem Classic Event 3.
For total reps take 5 minutes to complete
If all 30 reps were completed in the 5 minutes, rest and change weights until the 5 minutes are complete, then take another 5 minutes to complete
If all 30 reps were completed in the 5 minutes, rest until the 5 minutes are complete, then take another 5 minutes to complete
Clean can be a power clean or squat clean.
Results: Metcon 38 reps. Finished the first round with about 1 minute to spare.
4 rounds, resting as needed between rounds
3 rounds, starting with an empty bar
Then 3 rounds of
Then for time
Results: Front Squats 115-135-155lbs. Metcon 12:05.