Happy New Year – Let’s Achieve Some Goals!
Invictus Competitors will be training today at 1:00 p.m.
Workout of the Day
A.
Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x 6-18 reps
(one good set as long as it’s more than 6 reps – otherwise break as needed until 6 reps)
L-Sit x 30-45 seconds
B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed
C.
Every minute, on the minute, for 5 minutes:
275/185 lb Deadlift x 6 reps
Chest-to-Bar Pull-Ups x 12 reps
D.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (30/20 lb)
10 Toes to Bar
A. L-Sit on rings to 30 seconds
B. 225 each set
C. Done but scaled last three rounds to 6 C2B pull ups
D. 8:51 with 20lb ball
A. Did rope climbs first round, then subbed with 15 pull ups. 6 HSPU, 30s L-Sit.
B. 135, 140, 145, 150, 155.
C. First two rounds fine. Then did 18 straight DLs followed by 36 pull ups. @ 225lb DL
D. Two rounds at 55lb KB then 35lb KB. 20lb wall ball. 13:49