REMINDER – Invictus will be closed July 4th
Workout of the Day
A.
Five sets of:
Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run
A) Press: 55 x 4 / 65 x 4 / 75 x 2 / 80 x 2 / 85 x 2 (PR)
Ab-Wheel-Roll-Outs: 6 reps for all sets. Didn’t have an actual wheel so I used a barbell with 5 lbs weights. Worked just fine.
B) 14:10 Rx.
Very crafty
A. Shoulder press: 95×4, 105×4, 115×4, 115×4, 115×4
Ab-wheel roll-outs: 8 reps each set
B. 13:58 (70-lb kettlebell)…arms were tingly after that one.
A. 95×3, 105×3, 115×3, 125×2, 130×1
B. 9:11
A) 95×4, 115×4, 135×4, 145×3, 145×2
B) 10:09 rx
A- worked OLY with Cody, did PushPressx1, Push Jerkx1, Jerkx1 from the the rack. Built from 95 to 195# and ran out of time to go heavier.
B – 15:26 w/ 32kg KB
95×4, 115×4, 125×4, 135×2, 135×2, 8 roll-outs from my knees with the bar and 5 lb plates each round (thanks for the idea Dominique.)
B. 14:40 that sucked.
Well done ! Gary got 11:30 .
A. 155×4, 175×4, 185×4, 195×3, 200×2
Sets of 8 for all roll outs
B. 12.32
Solid press bro!
A) 95 x4 / 125 x 4 / 135 x 3 / 145 x 2 / 155 x 1
B) 12:05 RX’d . Ouch, my lungs.
A) press
135×4
145×3
150×2
155×1
160×1 pr
Roll outs
Did first 4 reps standing, the rest on knees
All 8 reps
B) 12:05
Kb swings 30 / 23-7 / 13-9-8
Pushups 30 / 16-8-6 / 10-10-10
400′s 1:30 1:40 1:25
Nice time in the metcon Ryan.