Invictus April 29 2014

Mary
Complete as many rounds as possible in 20 minutes:
5 Handstand Push-ups (24" box)
10 Pistols (pole assist)
15 Pull-ups (band)

scale much?
5 Rounds + 5 p/u, 10 pistols, 10 pullups

4 rounds:
Alternate between
2-4 OHS
4-8 Kipping pull-ups

With OHS go heavier than 52/36kg.
Rest as needed.

• 3-…-3 of:
BB Squat Snatch
3RM
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

5 Rnds - 10 GHDs, 30 DUBs
Back Squats - 5x185, 5x225, 5x255, 5x285, 5x315, 5x345, 3x370, 5x315, 5x315, 5x315

WOD

skill

4 sets of:

1min max DU/Single unders

1.5min rest

20min EMOM, of:

odd-8 back squats

even-8 hand stand push ups / DB push press

cash-out

10 sets of:

15sec hollow hold

30 sec rest

5RDS

Max reps bench press @ BW
Max reps strict Pull ups

Rest 3 min btw rounds

AMRAP 10 min:

10 x Thruster (40/30kg + 50/35kg, + 60/40kg + 70/45kg ...)
15 x Box jumps

Total 90min
15 calories on AssaultBike
A.
Two sets, not for time, of:
Wall Climbs x 3-4 reps > 2 reps
Muscle-Ups x 3-8 reps > 2 x 3 ring dips + 3 pull ups
Toes to Bar x 10-12 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
(Perform all sets between 80-95% of your 1-RM.)
C.
Three sets of:
Snatch Push Press x 3 reps > push press
Rest 90 seconds
Weighted Pull-Ups x 3 reps
Rest 90 seconds
D.
Against a 3-minute running clock, perform the following:
Row 300/250 Meters
20 Kettlebell Swings (32/24 kg)
Strict Handstand Push-Ups x Max Reps
(if you don’t have strict handstand push-ups, perform L-seated DB press with heavy DBs) > L-seated press with 8kg KBs
Rest 3 minutes between sets, and complete a total of five sets.

Results: 7,10,10,6,6
Avg/max HR 162/190
E.
1000m row

Snatch