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March 19, 2014 – Competition

Workout of the Day
A.
Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 75%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets

B.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

C.
Three rounds for time of:
20 Wall Ball Shots (30/20 lb)
20 Toes to Bar

D.
Six sets for max calories of:
60 seconds of Airdyne or Rowing
Rest 60 seconds
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Congratulations to Eddie Scheidler and Korey William Harris for their best guesses at 14.3. You all still have two more opportunities to win free t-shirts. Please post your guess for 14.4 to comments.

BE SURE TO WATCH THE ANNOUNCEMENT OF 14.4! I know you all will be anyway, but our very own Josh Bridges will be going head-to-head with Scott Panchik on Thursday night. I will be up there with Josh, so if you are an Invictus athlete in the NW and plan to be at the event, please find me and introduce yourself. It’s always great to put faces with names!

  • Eric Schaetty

    14.4

    18min AMRAP
    100 WB
    50 BB Burpee
    25 S2OH 115/75
    10 MU

  • Aaron Beatty

    14.4
    12 Minute Amrap
    60 Over The Bar Burpees
    40 Thrusters @ 115
    10 Muscle Ups

  • Laurie P

    14.4: 150 Wall Balls #20/#14 to 10′/9′ target, 50 Burpees to 6″target, 25 Muscle Ups; 15min – tie break times after each exercise – go back to wall balls if time remains.

  • Becky Clark

    I had to do these all out of order to work around all of the bros doing calf raises…
    C. 18lbs ball and strict t2b (the bar was 12″ away from the wall…)

  • Rob S

    12 Min AMRAP:
    120 Burpees to 6″ Target
    60 Power Cleans @ 135/95lbs
    30 Muscle Ups (Either Ring or Bar)

    -OR-

    12 Min AMRAP:
    100 Burpees to 6″ Target
    75 Wallballs
    50 Power Cleans @ 135/95lbs
    25 Muscle Ups (Either Ring or Bar)

  • Marcus Wallace

    15 minute AMRAP:
    80 Wall Ball
    60 Burpee
    40 Clean and Jerk
    20 Muscle Ups

  • Tia Svendsen Wright

    Guesses: burpee muscles and thrusters

    A) just feeling so beat down.
    Got up to 215 on FS
    B) working on finishing my pull worked up to 160, light
    C) 3x 20 wall balls.

  • Alex Serrano

    A. 65Kg / 85Kg / 95Kg / 80Kg / 85Kg
    B. 80Kg 1.0.1.1 (100%)
    C. 9:59 (T2B singles)
    D. 21 / 21 / 21 / 22 / 22 / 22 (Rowing)

  • Matthew Bonomo

    14.4 Prediction
    18 min AMRAP
    150 wall balls
    90 toes-to-bar
    30 muscle ups

  • AO

    14.4 Prediciton
    7 Minute AMRAP
    3 Thrusters 100/70#

    3 Toes to Bar
    6 Thrusters
    6 Toes to Bar
    Increase by 3 reps until time expires

  • zach

    A. 245×5,285×3,320×1,265×5,285×5
    B. Built to 275 for a single then 5×1,1,1 @220 for three sets and 230 for last two
    C. 4:23
    D. Airdyne no calorie counter, this was brutal

  • Justin Hanson

    18 min AMRAP
    150 burpees
    90 toes to bars
    30 muscle ups

  • Mike Eberts

    A. Done off of 340
    B. Built to 275.
    C. just under 6 ish? Sorry, I forgot.

  • EfrainEscoto

    A. 180/235/265/220/235
    B.185/195/200/205×2
    C. 6:07 did 30 WB to sub 30lbs did not have 30lb wb
    D.23cal/21cal/23/19/20/26 on AD

  • Rasmus Frederiksen

    A) based of 120kg // 5 reps with 95kg
    B) got to 3 reps with 95kg
    Pretty awesome as my current PR was 95kg
    C) just under 7min. Somebody turned off the timer.
    D) diff kind of air bike
    Calories: 8,7,7,7,7,7