Back Squats and Handstand Hold then Felix the Cat Hero WOD

Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

  • 4 x Back Squat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 90 seconds

Then 6 rounds for time

  • 9 x Burpees
  • 9 x Box Jumps
  • 9 x Strict Pullups
  • 9 x Thrusters @ 75lbs
  • 9 x Toes to Bar

Results:  Back Squats:  135-155-175-195-200lbs.  For the metcon 23:58 (22:38 last time).

Pullups, T2B, Pushups and Thrusters then Situps

Based on the Crossfit Invictus Baseline Interval Test from August 5, 2019

Then not for time

Results:  Used Sandbag Thrusters instead of Wallballs. 2:48-3:51-4:37-skipped-4:42-skipped.  Don’t know if I am looking forward to the retest.  Getting the final Thrusters in within the 5 minutes so that you have time to rest is a major push at the end.

Push Press then Run, HSPU, Burpees and Toes to Bar

A mashup of a couple of the CF Invictus WODs from the past couple of days. 

6 Sets of

  • 3 x Tempo Push Press (pause 1 second in Front Rack, 2 seconds Overhead)
  • Rest 2 minutes

Then 3 rounds for time

  • 200m Run
  • 10 x Handstand Pushups
  • 15 x Burpees
  • 20 x Toes to Bar

Results:  Push Press 95-105-115-125-135-145lbs.  Metcon 15:36.  Runs 53-50-51sec.