Another CF Invictus workout that fits well into the overall plan.
Not for time do 4 rounds of
Then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts 135/185/205/225lbs, HSPU 15/12/10/10. For the two metcons, 4 rounds plus 11 reps then 4 rounds plus 3 reps.
Do 5 rounds of
Then AMRAP in 12 minutes of
Results: Nice workout. For the AMRAP double unders were working so ended up with 1 round plus 112 reps.
Not for time do 5 rounds of
For time
Results: For the back squats – 115/145/165/185/195lbs (88kg). For the metcon 16:54 (sandbag made it very challenging for only 55lbs)
Every 3 minutes for 12 minutes (4 rounds)
Then for time per round do 4 rounds of (taken for CF Invictus WOD from Aug 17):
Results: Split Squats – 65/80/95/115lbs. Metcon: 1:48/1:50/1:59/2:06
Another CF Invictus inspired WOD which I improved on.
5 rounds of
Cash out with 200 Double Unders for time.
Results: For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds. Completed all 7 reps of Deadlifts and Dips in each round. Had to drop to 12 Pushups in the 3rd round. Completed the Double Unders in 4:44.