Redoing the CF Invictus WOD from May 2, 2018. My original post is located here.
Every 3 minutes for 15 minutes
Then AMRAP in 10 minutes of
Results: Back squats 185-190-195-200-(2x)205lbs. Back Squats were difficult today. Metcon 4 rounds plus 6 reps (last time was 3 rounds plus 26 reps).
4 sets of the following complex (Kari Pearce’s Power Ab WOD)
Rest as needed between sets.
Then 6 rounds
Work up to a heavy triple.
Then AMRAP in 12 minutes of
Results: Ab work was OK, mine didn’t look nearly as good as in the video. Power Snatch – 65-75-85-95-105-110lbs. AMRAP – 6 rounds plus 6 reps, used 70lbs for the Snatch.
1 round of
Then 4 rounds of
Then AMRAP in 5 minutes
Rest 2 minutes then AMRAP in 5 minutes
Rest 2 minutes then AMRAP in 5 minutes
Results: Metcon 47 (15+32) – 52 (13+37) – 33 (13+20).
Every 2 minutes for 12 minutes
AMRAP in 20 minutes
Results: Fronts Squats 155-175-195-175-195-210lbs. Metcon – 14 rounds plus 8 reps. Now I know why I don’t do this workout often… really brutal.
Compare to past results here. Last time got in exactly 15 rounds with no strength component so only dropped 7 reps which isn’t bad. Also notice that the first time I did this wod in 2014, I did 5 rounds of 5 x Front Squats @ 40kg, now am up to 80kg. Not bad.
Every 3 minutes for 10 minutes
Then take 15 minutes and work up to a heavy
Then AMRAP in 12 minutes
Results: Clean and Jerk (Push Press) – 135-145-155-165-175lbs. Metcon 5 rounds plus 3 reps.