Warm-Up.
3-6 minutes of CARs.
Pick your top three areas of need and perform one minute per area.
Followed by…
Nose to Wall Handstand Hold x 60 seconds
Pec Stick (or Medicine Ball) Activation x 60 seconds
Russian Baby-Makers x 10-15 reps
Pec Stick (or Medicine Ball) Activation x 60 seconds
Burpee Broad Jumps x 10
Then…
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Wall Ball Shots (20/14 lbs)
ALTERNATE WORKOUT OPTION – LIMITED EQUIPMENT
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
Followed by. . .
Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders
Followed by. . .
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
Limited Equipment Workout Briefing:
https://youtu.be/1mq8QYJjYlA
A. 3 + 331 Rx
B. 3 + barely a few steps Rx
Ty Invictus Coaches, moderators and community for continuing to post. Stay safe everyone!
A. 3 + 360m
SHSPU – with half an abmat
B. Had to sub
400m run
40 air squats / 40 push ups
20 Alt DB snatch.
3 + 100 meters
Did first round with 40 squats, 2nd round push ups, 3rd round half and half.
Fun Alternate workout option! Came in just under 40:00. Thanks for that end of week lung burner.
Friday’s WOD A. 2 Snatch Lift offs + Snatch from 2″ below knee 35#, 45, 55, 60, 65, 70, 75, 80, 85, 90 (85 & 90 no pause) B. AMRAP 12 Min – 5 rounds + 11 reps 6 Power Snatch @ 65# 9 BOBB 12 T2B C. Travis’ Ab workout #3 3 Sets Hand Plank Shoulder circles x 10 clockwise Hand Plank shoulder circles x 10 counterclockwise Hand plank knee to elbow hold R x 30s Hand plank knee to elbow hold L x 30s Reverse Snow Angels x 20 Stretch body Hold x 30s ***Once again…great add on… Read more »
A. Subbed 20 shoulder taps and 10 pike pushups
3+323
B. Subbed row. It’s cold and rainy outside.
2+23 pushups
The second round was a killer for me! Good grind for a Saturday in!
Would anyone be interested in a text/WhatsApp group message to see one another are doing?
Great idea, Mike! Let me know if I can help facilitate this in any way. michele@crossfitinvictus.com
Will do thanks Michele! We put one together for our neighbors and it’s been a good way to connect and process.
Great work today Mike. The group msg app sounds great..sign me up! clolkey@yahoo.com
Sure! How does it work?