PERFORMANCE & FITNESS
Warm-Up.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – Prone Walk-Outs x 5 reps
Minute 2 – Row x 30 seconds
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Burpee Broad Jumps x 3-5 reps
Then…
“One Speed…FORWARD!”
Six rounds for time of:
400 Meter Run
20 Burpees
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)
This workout celebrates the life of Invictus member Kay Bennett, who famously said, “The only speed that I know is FORWARD.” Kay battled cancer with the spirit of a warrior and the smile of an angel. She epitomized the Invictus mindset, never allowing her character to be diminished no matter how dire the circumstances. Today we would have celebrated her 28th birthday. Please help us celebrate the memories of her contagious enthusiasm and indomitable spirit.
Capped at 30 minutes
4 rounds + 400m run + 20 burpees
M 51/190/6’
Scaled the lunges to #25 dumbbells.
31:23.
3 rounds With 50# DB’s reverse lunges
17:24
That was as hard as expected. Very. Kept thinking about Kay and the hardship she had to face at such a young age and that inspired me to keep moving.
Rx 31:06 – had slow transitions up and down the basement stairs. But truthfully needed that breather.
Lunges were 12/8 ever round but the first which was UB.
Oof.
Only 4 rounds. Ran out of time and thankful I did. Was on the throw up bus from the burpees.
21:07 4 rds
May God bless Kay and her family!
God bless everyone! Have a great day!
Did 9/1 workout:
A. Superset Push-press & bench press (w/ pause): 5×4
PP: 135, 155, 170, 185, 190
BP: 225, 225, 225, 225, 225
B. 11:01 metcon
3 rounds: 30 cal row, 15 PU, 10 SHSPU
Felt tired today– didn’t get my mid morning nap🤷
M54
Tribute to Kay!
Thoughts and prayers to your friends and family.
35lb farmer carry db lunges
39:46
24:10 with 16kg KB’s
Run was :85-:90 seconds per round
Thanks for the fight Kay!
Wow Hunter. Great time!
Animal!!