Total 105 min

A.
Every 2 minutes, for 16 minutes (8 sets): > Every 90 sec, for 9 minutes (6 sets for warm up)
3- Position Clean
(high hang, mid-thigh, and then from the floor)
Build over the course of the eight sets.
15, 25, 25, 30, 35, 35

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week
62.5 kg

D.
Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs) = 65 kg > skaalattu 50kg
20 Chest-to-Bar Pull-Ups > skaalattu 15
Rest 4 minutes
Results: 5.53, 5.55, 6.01, 5.29 = 35.20 :)
Avg/max HR 162/186

E.
1000m row

Invictus June 24 2014

body pump class at the gym

4 rounds:
50 Lunges
400m run

3 round of :
50 x feet overhead walking lunge
21 x burpees

50 Pull-ups ... no band
Run 400m
21 Thrusters, (95/65) ... 65#
Run 800m
21 Thrusters, (95/65) ... 65#
Run 400m
50 Pull-ups ... blue band

For time.

Hang Power Clean 3.3.3 3@115 1@125

Then:

15 min AMRAP 7rds had to sub the lat box jumps

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″

4 rounds for time:

6 x muscle up
6 x box jump (36/24) I did 24inch step ups because my achilles is jacked :(
24 x overhead squat (65/45)

oh man the overhead squats were tough! I did 14+10 on each of the 4 sets
Muscle ups I did 4+2 first round and then 2+2+2 rest

cap was 20 min and i barely finished

For Time
100 Shoulder-to-overhead (95/65#)
Every time you drop the bar below your shoulders, 4 burpees
Did the first 50 @ 65#'s... And since I was doing burpees every 4 presses, I dropped to 45#'s and did the last 50 in sets of 10 and that still felt heavy!
12:24

Post WOD:
15 weighted situps
15 situps
10 weighted situps
10 situps
5 weighted situps
5 situps
-Used 25# DB for weighted sets.

Invictus June 30 2014