3 ROUNDS OF:
400 mt RUN
40 WALKING LUNGES
30 SIT UPS
20 PUSH UPS
10 BURPEES

Invictus June 23 2014

Weighted pull ups
2-2-2-2-2

Triple Triplets
20 seconds nonstop of each exercise repeated 3 rounds nonstop at each triplet
20w/20w/20w x 3
Ring rows
Pushups
Situps
Rest 1 minute

Swings
Goblet squats
Single bell thruster
Rest 1 minute

Burpees
Plank hold
Mountain climbers
Rest 1 minute

Then repeat the whole thing again

5 x 3rm Power Clean 3 RM

Push Press (strict):
- 40kg x 3 = 120
- 50kg x 3 = 150
TOTAL = 270

Dumbell Shrug with upright row:
- 20kg x 5 = 200 (each arm)
- 24kg x 5 = 240
- 26kg x 5 = 260
TOTAL = 700

Arnie Curls:
- 12kg x 4 = 96 (each arm)
- 14kg x 4 = 112
- 16kg x 4 = 128
TOTAL = 336

Barbell front raise:
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
- 17.5kg x 5 = 87.5
TOTAL = 262.5

     GRAND TOTAL = 1,568.5

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

Intermediate version

For time:
Row 20 calories
30 Burpees
15 pound Two-arm dumbbell ground-to-overhead, 30 reps
30 Toes to bar
100 foot Walking lunge with 15lb plate held overhead
150 foot Sprint

10 min AMRAP

250m ROW
15 x KB Swing 24 kg

WOD:

800M Run
30 Power Snatch (RX 135)
30 Box Jumps
800M Run

3x52,5
5x55
5x57,5