So the original workout taken from Crossfit Invictus the Rx WOD was…
Complete as many rounds and reps as possible in 15 minutes of:
- 10 Pushups with Hand Release (Games standards)
- 15 Wall Ball Shots (20/12 lb. to 10′ target)
- 20 Kettlebell Swings (24/16 kg)
I modified this since I don’t have the capability of doing Wallballs at home and I decided pushups and thrusters were too similar and I do pushups too often. I also started with some heavy cleans and presses. So mine ended up as….
Power Clean and Push Press @ 60kg (130lbs)
1-1-1-1-1
Complete as many rounds and reps as possible in 12 minutes of:
- 10 Hanging Cleans @ 43kg (95lbs)
- 15 Sandbag Thrusters with wide grip @15kg (33lb)
- 20 Kettlebell Swings @24kg