Partner WOD
6min AMRAP/2min Rest between
A) 15 Cal Row
KB Swings 24/16kg
B) 100m Farmers Carry
Burpee-Thrusters 40/25kg
C) 50 Double Unders
Situps
D) 30 Box Jumps
Pushups

            Teams of two work together partner A starts on first movement, while partner B starts doing as many reps of second movement as possible. They switch movements when partner A completes her task, continuing to accrue as many reps of movement B as possible in 6 minutes. Score=amount of reps at movement 2

BS: 3x3

Total 75min

3 rounds, not for time, of:
5 deadlift 50kg
5 box jump
5 burpee

BMU practice for 10min, 5 sets, best red rb

B.
Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM > 75kg
12/9 Ring Dips > 6
Result: 5.57
Rest exactly 3 minutes, and then…
C.
Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups > kipping, 10kg plates
20 Kettlebell Swings (32/24 kg) > pull ups
Result: 7.50, 6.14, 8.15 = 22.19
Rest exactly 2 minutes, and then…
D.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders
Result: 9.39
Total 43.00, avg/max HR 156/185
E.
1000m row

Total 105min
A.
2 rounds, not for time, of:
10 lunges
10 air squat
15 v-ups
15 back extensions
B.
1. Tempausveto varpaille, tanko liikkuu läheltä ja nousee navan yli
5x3 80-110% te max
35, 40, 40, 45, 45
2. Tempausveto korkea rintalastaan + tempaus
5x1+1
20, 25, 27.5, 30, 32.5
Huom! Ranteet sisäänpäin, jotta tanko ohjautuu läheltä kehoa.
3. Tempaus 4x1
4. Muscle snatch + ohs
4x1+1+1+1
20, 22.5, 22.5, 22.5
C.
3 rounds for quality & time:
10 HSPU > 5 @ 10kg plates + 5 @ abmat
15 pull ups
20 amsu
25 DU
Result: 7.20, 8.45, 7.38 = 23.45

Total 60min
2000m row
A.
For times:
Run 2400 Meters > row 2500m
Result: 11.00.2, 2.12.0/500m, 163/177
Rest exactly 6 minutes

Run 1600 Meters > row 1500m
Result: 6.19.8, 2.06.6/500m, 171/183
Rest exactly 4 minutes

Run 800 Meters > row 1000m
Result: 4.04.4, 2.02.2/500m, 176/189
Rest exactly 2 minutes

Run 400 Meters > row 500m
Result: 1.55.9, 1.56.0/500m, 176/189
Total 35.40, 159/189

B.
10 min of walking on treadmill

Total 90min
3 rounds, not for time, of:
T2B x 10 reps
Wall ball x 10 reps
Lunges x 10 reps
Back extensions x 15 reps

Invictus May 19 2014
A.
Every two minutes, climbing the ladder until you fail a weight twice:
Snatch x 1 rep
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 101%
*Set 11 – 103%
*Set 12 – 105%
B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 2 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%
*Set 7 – 80%
*Set 8 – 85%
C.
Five sets for times of:
Row 300/250 Meters
Rest exactly 60 seconds
Results: 0.56.0, 0.55.0, 0.54.2, 0.54.1, 0.54.2
Avg.speed 1.52.0, 1.50.0, 1.48.4, 1.48.2, 1.48.4
Avg/max HR 172/187
D.
1000m row

Total 75min

2 rounds, not for time, of:
500m row, 10 wallball, 10 burpee
Thrusters
5x15 5x25 4x30 3x35 3x40

Invictus May 17 2014
B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lb) > 43kg, skaalattu 40kg
20 Pull-Ups
20 Burpees

Result: 2 rounds + 9 thrusters = 129 reps
Avg/max HR 179/192
C.
3 rounds for time of:
HSPU x 10 reps > 1 abmat
Pull ups x 10 reps
AMSU x 30 reps

Result: 4.53, 5.30, 6.16 = 16.39
Avg/max HR 156/186
D.
1000m row

Total 105min

3 rounds, not for time, of:
T2B x 10 reps
Strict HSPU x 3 reps > 1 x 5kg plate + 2 abmats, 2 x tk + 2 abmats

HSPU practice for 15 min:
5 x abmat, 3 x 10kg plates, 2 x 2 x 15kg plates, 1 x 15kg plates, 3 x 2 x 10kg plates

Invictus May 16 2014
A.
Take 15-20 minutes to build to today’s heavy Snatch.
B.
Take 15-20 minutes to build to today’s heavy Clean & Jerk. > Front squat 3 x 2 reps
C.
Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.
D.
1000m row

Total 90min
A.
Three sets, not for time, of:
Weighted Alternating Pistols x 8-10 reps > no weight
Handstand Walk x 15-20 Meters > practice
Skin the Cats x 5 reps
(perform as slowly and controlled as possible)
B.
Four rounds for time of:
6 Deadlifts @ 75-80% of 1-RM > 75kg
12/9 Ring Dips > 6
Rest exactly 3 minutes, and then…
Result: 5.45
C.
Three rounds for time of:
10 Box Jumps (30″/24″)
15/10 Strict Handstand Push-Ups > kipping, 5 @10kg plates+5 @abmat
20 Kettlebell Swings (32/24 kg)
Rest exactly 2 minutes, and then…
Result: 20.34
D.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders
Result: 8.35
Total 39.55, avg/max HR 160/189

AMRAP in 20′
21 Wall Balls
15 KB Sumo DL High Pulls
9 Toes 2 Bar

*First pers A completes full round then pers B.