**SCHEDULE REMINDER! All group classes for Saturday will be held at Invictus Point Loma as Invictus Downtown will be closed for a seminar. Class times are 8:00am, 9:30am, and 11:00am.**
Workout of the Day
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 300 Meters
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
Did solo 5 RFT straight thru:
45# DBs; 16:15
Elected to do an oldie but a goodie, from the first ever in-house Invictus competition we did back in 2010.
A) Build to a heavy 3rep front squat: up to 275. Haven’t squatted in about 6 weeks.
B) From the 2010 gym comp: 40 wallballs 20#/20 front squats 185#/1000m row
10:07
Didn’t have time for this so I dude Tuesday’s
65-65-75-75-85-95-85-95
Then I just did the entire 12 minute round solo used 14# wall ball got 6 rounds
Those legs will be a bit sore on Sunday and Monday!
Did 5 rounds for time resting :45 between movements
25:36 DBs@40#
Awesome job Frank!
We ground our way through this. I used 45# DBs. Took 31:30. We probably could have shaved off a minute if we had been more efficient about transitions at the beginning. We figured it out by the 3rd or 4th round and moved smoothly through the rest.
You will usually learn something after every workout but one thing is for sure, transitions are key! Nice work anthony!
Did with Jenny. Misread and did 65# barbell clusters vs dumbell. We did in 23:08
My coffee and rx bar hadn’t digested yet and was turning into a pukie!
Besides that…I loved the workout and will be having my classes do this one soon.
Glad you enjoyed it. Rx bars are so yummy!
25:22. Did this alone and rested :45 seconds when partner was supposed to be working. Subbed 65lb hang clusters for dumbbells as heaviest I had was 15lb.