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 75min
Hard Routine -kurssin 3. kerta
Loikkia ja mäki-intervalli Laajavuoressa
WU: running
Loikat 3x3 vuoroloikka eteenpäin, vuoroloikka ylöspäin, luisteluloikka
Nousu laskettelurinteen päälle hissikuilua pitkin x 5
Tavoitesykkeet 150-160, 160-170, 170-180, 175-185, max.
Nousujen ajat, keski- ja maksimisykkeet:
1. 5.45, 156, 165
2. 5.50, 160, 173
3. 5.30, 164, 176

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 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 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 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 100min
10 min DU practice
WU: 5min row, barbell warm-up
Strength: 1 squat clean + 5 push press x 4
WOD, Kuntotesti # 1: Yleinen lajitaito ja voima, aerobinen kunto
3x3 rounds, 3min recovery after each round, 6min recovery after each set, time cap 60min

50 DU
15 thruster 20kg
15 pull-ups
3 rounds
15 box jump 20"
15 T2B
15 burpee to 15cm target
3 rounds
450m run
25 KB swing 16kg
50 DU

Result: 2 sets + 5 min recovery > left to do 1min recovery, last set
500m row

BS: 3x3

There is no description for this WOD as it is stat.

10 HSPU - 1 Pullup
9 HSPU - 2 Pullups
8 HSPU - 3 Pullups
7 HSPU - 4 Pullups
6 HSPU - 5 Pullups
5 HSPU - 6 Pullups
4 HSPU - 7 Pullups
3 HSPU - 8 Pullups
2 HSPU - 9 Pullups
1 HSPU - 10 Pullups