Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
5/13/13 WOD - "Mini Murph" Workout
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5/15/13 WOD Workout
10 Weighted Walking Lunges (front rack - 45#)
10 Push ups
10 Pull ups (green band)4 Rounds for Time
7:46
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Total workouts of the week Workout
Rest 2.-3.2.2019
Total workouts of the week 9 h, x 6
Metcon: ma, ti, ke, to
Aer: ma, ti, ke, to, pe, su = 3 h 30 min
Squat: -Gymnastics:
CTB -
Pull up - 65
TTB -
HSPU -MU -
BMU -
Bfly -
Bfly CTB -
HSW -Sleep 4/7
Avg. tt. bed 22.25
Avg. t. asleep 7 h 50 min
Avg. EA 43 kcal/FFM -
CF Invictus Performance WOD - 050613 Workout
A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Kipping Pull-Ups x 10-15 reps
Rest 3 minutes
For these, I worked on lower weights, and perfecting my form. I made sure to get quite low for the Squats, holding at the bottom to ensure I was there. for the Kipping Pull-Ups, I did sets of 10 with the red band.B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)
For these, I did sets with 5 Squat Cleans at 135 for each set, and really struggled to get these going - always an issue... -
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Snatches and Sandbags Workout
4 Rounds for time of:
Power Snatch (135/95) x 6
Chest to Bar Pullup x 12
400m Sandbag weighted run (50s/30s)warm up run @ 52
WOD: 19:15 @ 85/32 -
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Strength - Deadlift Workout
2-2-2-2-2
135-165-185-205-.....god dammit attempted 225, thinking it wasn't going to be too heavy. Then blew out the back. 205 certainly felt good. 225 seemed doable. Oh well, hopefully better in a few days.