Continuing the Invictus WODs for this week, this one taken from October 16.
Every 2 minutes for 20 minutes
Then 5 rounds for time
Results: For the Cleans started at 95lbs got up to 150lbs, repeated 135lbs for about 5 rounds and kept to 150lbs for the last 6 rounds. Metcon 9:19.
EMOM for 8 minutes do
Then 5 rounds for time of
Results: Seated press used 14-14-16-18kg. Metcon in 16:38.
For time
Results: 17:24. My distances were off so only ended up doing about 750m, 300m, 200m. Good workout though. To make it longer, do 2 rounds at 400m/15 reps and 3 rounds at 200m/9 reps (that was my original plan but wimped out). Probably good to drop the weight to 80lbs for the long version.
Redoing the Bear Complex again. Last time was almost exactly one year ago, July 24, 2017 and my best was 110lbs/50kg.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Cash out: Row 1000m
Results: 65-95-110-115-120(3). Finally got 115lbs, even if I did stop for an extra breath or two at the bottom of the set. Row in 4:40.
EMOM for 10 minutes
Take 20 minutes and work up to a heavy
Then AMRAM in 12 minutes
Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep). Metcon 2 rounds plus 18 reps.