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:

9
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Boston MRODJanelle WinstonNicholas AdemaCandy Olkeyblank Recent comment authors
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Boston MROD
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Boston MROD

A. 3 + 331 Rx
B. 3 + barely a few steps Rx

Ty Invictus Coaches, moderators and community for continuing to post. Stay safe everyone!

Janelle Winston
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Janelle Winston

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.

Nicholas Adema
Member
Nicholas Adema

Fun Alternate workout option! Came in just under 40:00. Thanks for that end of week lung burner.

Candy Olkey
Member
Candy Olkey

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 »

Mike Slagle
Member
Mike Slagle

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?

Candy Olkey
Member
Candy Olkey

Great work today Mike. The group msg app sounds great..sign me up! [email protected]

Janelle Winston
Member
Janelle Winston

Sure! How does it work?