Each round of the following complex is 1 rep. Do 5 reps, repeat for 4 sets.
Then 5 rounds of
Finisher. For total Calories, 6 rounds of 30 seconds work/30 seconds rest
Results: Complex was difficult, abs were sore for 2 days afterwards. Glute Bridges, got up to 110lbs. For the Row 27 Calories
3 rounds
Every 2 minutes for 10 minutes
AMRAP in 12 minutes
Results: Metcon 5 rounds plus 10 reps.
3 rounds
Then 3 sets, rest as needed between sets
Then 5 rounds for time
Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.
Take 15 minutes and work on a Gymnastics move.
5 rounds of
AMRAP in 10 minutes of
For the Snatch + Lunge, 1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right.
Results: Worked on Handstand Walks for the first part. Metcon 4 rounds.
Three rounds of
Then the CF Invictus WOD from today…
Take 20-30 minutes to work up to a heavy Deadlift.
Then AMRAP in 8 minutes of
Results: Got up to 295lbs/134kg Deadlift. Metcon 4 rounds plus 8 reps (104 reps total).