Tag Archives: Pushups

Weekend Workout 10.5.2014

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Taken from CF Invictus…

A.
Three sets of:
Bench Press x 6-8 reps @ 70kg
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps

Results:  For the Part B. I wasn’t exactly counting, but it came to around 7-10 reps per round so a total of around 30 pullups.   First round started with strict, then switched to kipping.

CF Invictus WOD from 4 Sept. Modified

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Dumbbell Lunge

3 x 20 @ 18kg per hand

Rest 1 minutes

Complete as many rounds as possible in 5 minutes of:

  • 20 x Double-Unders
  • 10 x Squats

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Man-Makers @ 10kg per hand
  • 10 x Burpees

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Push-Ups

Result:  Double unders still suck.  Set 1:  3 + 19  /  Set 2: 3  /  Set 3: 6

Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.