11MIN. TO COMPLETE:

WEARING 15# WEIGHTED VEST

12 - 9 - 6
Box Jumps 24”
Snatches 95#
then
20 Calorie Row
then
6 - 9 - 12
Box Jumps 24”
Snatches 95#

11MIN. TO COMPLETE 4RDS:

80 yard run
8 Log Cleans 115#
8 Double Log Jump Burpees

4 Rounds:
15 GHD sit-ups
15 Ring Curls-ups
15 lateral ball slams/each @ 20 then 25

Total 105min

2 sets of:
Row 300m
10 wall ball
10 burpee

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 8,6,6,6 no tempo
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds > nose to wall, 45, 40, 30, 30
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps 40, 37+3, 40, 50

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters > 750 meters
15/10 Muscle-Ups > 12 ring dips
Run 800 Meters > Row 800 meters
Results: 9.38, 9.37
Avg/max HR 173/191 (171/184, 178/191)

E.
Own additional work, 3 sets of:
8 HSPU 1 abmat
15 GHD situps
Rest 2 min between sets
Results: 4.40, 3.26, 3.56 = 16.02

F. 1000m row

Total 120min

1000m row

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110 8,8,8,8 no tempo
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds > nose to wall, 45, 45, 40, 30
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps 50, 50, 50, 50 :)

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.

D.
Every 8 minutes, for 24 minutes (3 sets) of: > for 16 minutes (2 sets) of:
Row 500 Meters
25/20 Handstand Push-Ups > 10, 1 abmat
Run 400 Meters
Results: 6.06, 6.30
Avg/max HR 170/190

Invictus July 2 2014
D.
Four sets for times of: > 2 sets of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes
Results: 14.10, 14.04
Avg/max HR 174/189

E.
500m row

endurance
800m run (TT) (however it did not feel max effort, could push even more) (2:58)

-5 minutes rest-

800m run (3:41)

Floor press 5rep max then:
power snatch 95lbs
bent over row (fat bar) 123lbs
15-12-9 for time.

Strength

Low Hang Clean & Push Jerk (3+1) - 53 lbs

As Heavy as possible, every 2:00 minutes for 10 minutes (6 sets)

WOD
21-15-9

Back Squats 185/135 *Must be pulled from ground - 63 lbs

Kettlebell Swings 55/35 *American Style

Took 9:04 min to complete

Cash Out
Accumulate as many double unders or double under attempts in 2 minutes as possible

15 rep Wallball 20lbs
7 ball jumping burpees
AMRAP in 15 mins

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Push ups. 27 standard, 73 knees
Pull ups red bnd
Jump squats