7 minute AMRAP:

-Burpees

Back Squats 3-225 3-225 3-235 3-235 3-245

Then,

5 rounds

5 KB Snatch w/ R arm 1.5p

5 Overhead squats w/ KB R arm 1p

5 KB Snatch w/ L arm 1.5p

5 Overhead squats w/ KB L arm 1p

200m sprint

Felt good throughout the entire workout actually. The Snatches went fine but def had to do 1p on the OHS, they were difficult to control my balance and get the right depth.

Power clean 1 RM

Invictus May 19 2014

Invictus May 20 2014

𝟯 𝘀𝗲𝘁𝘀 𝗼𝗳:
𝗘𝗠𝗢𝗠 𝟭𝟮 𝗺𝗶𝗻:
1, X Cal Bike Erg
2, X Cal Ski Erg
3, X Cal Row

• 2 min rest between sets

𝗣𝘂𝗿𝗽𝗼𝘀𝗲:
Treshhold training where you should keep youre HR around 85-90%. If you dont have a HR monitor you should hit a tempo where you go hard but which is still repeatable for several more rounds.

You can have different numbers on the different ergs. But the goal is that you have the same calories on a maschine for all three sets.

For time:
50 Wall Ball Shots (15lbs)
40 Kettlebell Swings (I think I did the equivalent of 1pd but not positive)
30 Burpees
20 Pull-Ups MOD Jumping pull-ups
10 Ring Rows

12:12

I'm on vacation and decided to try out a gym in Arizona. Good news is they were very welcoming! Bad news is that I found this workout surprisingly tough and by the end had jello arms.

7 minute AMRAP
8 DL #115
8 Situps

Fight gone bad

amrap 20mins
7 power clean @80kg
14 kb swing @ 32kg
200m run

3 rounds + 7 power clean + 5 Swings