02.26.18
Warm-up WOD 3 rounds 20 steps death march 20 tempo push-ups (1-1-1) (8/6) chin-ups Weighted chin-ups if possible. Metcon 2 RFT 750m row 20 toes-to-bar 40 walking lunges in goblet position (53/35) Rest 1:1 between rounds
02.24.18
Open 18.1 Complete as many rounds as possible in 20 minutes of: •8 toes-to-bars •10 dumbbell hang clean and jerks •14 / 12-cal. row Rx: Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Find full scaling options and workout details [...]
02.23.18
Back Squat 4x6 All reps between 70-75% of 1RM Metcon 800m run 30 front squats (135/95) 30 alternating front rack reverse lunges RX+: (155/105)
02.22.18
High Hang Squat Snatch E90x3 Every 90 seconds for 3 rounds, complete 3 high hang squat snatches at 50-60% of 1RM snatch. Hang Squat Snatch E90x3 Every 90 seconds for 3 rounds complete 2 hang squat snatches at 70-80% of 1RM snatch. When Randy met Annie 5RFT 15 power snatches (75/55) 30 sit-ups 30 double [...]
02.21.18
Metcon 5 RFT 500m row 3 wall walks 6 overhead squats (95/65) 12 ring dips 24 box jumps (24/20) RX+: overhead squats (135/95) Chest-to-Bar Work 3xM.E. chest-to-bar pull-ups Rest 2 minutes between each set. Record total number of pull-ups as score.
02.20.18
Metcon 10 shoulder-to-overhead (185/125) 15 shoulder-to-overhead (135/95) 20 shoulder-to-overhead (95/65) Metcon 21-15-9 Hang power clean (115/75) Burpees-over-bar
02.19.18
Shoulder Press 5x3 Increasing weight each set. Invictus Baseline Interval Test Every 5 minutes for 30 minutes (for times): 10 strict pull-ups 15 toes-to-bar 20 push-ups 25 wall ball shots (20/14 to 10′) Record times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the [...]
02.17.18
Single Leg Romanian Deadlift 4x5 4 sets of 5 each leg. Light weight. KB/DB/Barbell - whatever works or you! Barbell Glute Raise 3x6 https://www.youtube.com/watch?v=G1GQaUyWNpA&feature=youtu.be https://www.youtube.com/watch?v=G1GQaUyWNpA&feature=youtu.be Partner WOD Partners can break up repetitions as they like and can do movements in any order. Only 1 athlete can work at a time. 2 mile run 30 burpee [...]
02.16.18
Metcon 4 rounds for time 400m run (10/7) strict pull-ups (10/7) strict ring dips 25 wall ball shots (20/14) Metcon 3 rounds Minute 1: med ball alligator crawls https://www.youtube.com/watch?v=hD5BWS06WPc&feature=youtu.be Minute 2: ceiling reaching crunches https://www.youtube.com/watch?v=3xFqYd2FbTY&feature=youtu.be Minute 3: alternating v-ups
02.15.18
Bench Press 1x3 12 minutes to find a heavy 3 rep. No suicide grip. Metcon For time - 8 minute time cap: 21 bench press (95/65) 21 weighted v-ups (plate or WB) 15 bench press (115/75) 15 weighted v-ups 9 bench press (135/85) 9 weighted v-ups RX +: Men (135/155/175), Women (85/105/125) Rest 5 minutes [...]