PERFORMANCE

Warm-Up.

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

Assault Bike x 60 seconds (65-70% perceived effort)

Followed by…

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps

Followed by…

Assault Bike x 60 seconds (80-85% perceived effort)

Then…

In teams of four, complete five sets for max reps/calories of:
60 seconds of Assault Bike or Bike Erg (for calories)
60 seconds of Burpees to Target 6″ Above Standing Reach
60 seconds of Hang Power Snatches (95/65 lbs)
60 seconds of Dumbbell Renegade Rows
(1 rep = push-up, row left, push-up, row right)
Rest 60 seconds

Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

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Mugu
Mugu
August 28, 2021 2:50 pm

25 min Emom alone
Stationary Bike 15, 15, 14, 14, 17
Burpees 15, 16, 15, 15, 15
Power snatch (95) 12 all across
2 push ups, 2 barbell rows (95) 6s all across
Rest not enough seconds haha

Ready for stretchy Sunday.

God bless America and our Marines in Afghanistan.

Mike Slagle
Mike Slagle
August 28, 2021 6:37 pm
Reply to  Mugu

I have some buddies that have served and they don’t know what to think or if it was worth it. So hard to see what’s happening.

Candy Olkey
Candy Olkey
August 28, 2021 9:12 am

Yesterdays
Great WU + some Pancake Stretching and Horse Stance!!
A. Back Squat E2M based off 190#
135×5, 155×3, 175×1, 165×3, 155×5, 145×8

B. For Time – RX 19:48
50 Cal Row – 3:55
50 Wall Ball Shots – 15/13/13/9
50 Toes to Bar – strictish 28/11/9/2
50 Wall Ball Shots – 17/14/10/9
50 Cal Row – 4:16
***As always the rows KILL me! I came off the bar on T2B at 9 reps thinking I was done and then realized I had 2 more reps to go..that makes me sooo mad when I miss count or forget!

Mike Slagle
Mike Slagle
August 28, 2021 2:15 pm
Reply to  Candy Olkey

The rows may have been work but you crushed everything else! I probably broke T2B 4-5 times before you broke once!

Mugu
Mugu
August 28, 2021 2:51 pm
Reply to  Candy Olkey

Strict T2B? You savage you.
Great job

Candy Olkey
Candy Olkey
August 28, 2021 3:49 pm
Reply to  Mugu

Haha…strictish..meaning I do swing my legs back behind the rig..but I don’t kip (arch/hollow) with the upper body. So all the work is basically in the abs with a little hip action…if that makes sense. Allows me to stay on the bar much longer and not waste energy because my “kip” is subpar.

Shan
Shan
August 28, 2021 8:09 am

Happy Saturday!
Thanks for the programming Team Invictus!
M54
Did solo
Row:15-14-14-15-15
Burpees-regular:13-11-12-10-10
Hang Clean 95lbs: 11-12-12-11-12
Renegade 30lbs: 6-5-5-6-6
215 total

Candy Olkey
Candy Olkey
August 28, 2021 9:14 am
Reply to  Shan

Great work Shan! Think I’ll try this one out tomorrow!!

Shan
Shan
August 28, 2021 9:52 am
Reply to  Candy Olkey

Thanks! It was a great WOD.