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).
6 rounds of
Work up to a heavy triple.
Then 8 rounds for time (Rx version of the Street Parking WOD from March 13), try and get under 15 minutes.
Results: Bench Press 135-155-170-185-195-200lbs. Metcon 14:54.
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.
Take 15 minutes work on Handstand Walks.
5 rounds for time
Results: Metcon 14:11.
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.