Invictus June 18 2014

The “other” Total

1rm Overhead Squat (55#)

1rm Front Squat (90#)

1rm Back Squat (115#)

***If your hip crease does not get below your knees do not count that rep. At some point someone is going to be watching you when you brag about how great your squat is; and you’ll look like a clown. Who likes to look like a clown anyways?

Then,

2 rounds

Max effort 500m row

Rest exactly 2mins between rounds. Goal should be to get as close to same time as first round.

2.53 miles
8:28 min/mi

crazy headwind coming back, it felt like i was skydiving and running in place

2 RFT

800m run forward
400m run backwards

FRAN

21-15-9
Thrusters 45#
Pullups (black band)

5 Rounds for Time:

15 Overhead presses - 135#
25 Box jumps

Warmup
400m Row
8-6-4
Squat
Lunge
KB Swing

Strength
Clean & Jerk
3x 3+1
3x 1+3
185# working on split jerk technique.

WOD
3RFT
400m Run
25 Hand release Pushups
8 Clean & Jerks 115#

Not too much in my tank. I really need to get my sleep figured out and figure out why I am feeling drained today.

4 rounds
2 deadlifts @ 70%
2 sled push 35m

A) 10 minute AMRAP of:
5 Inverted Burpees
10 Thrusters 65/45#
30 Double-Unders

Modified as follows:
10 Burpees
10 thrusters (20 lbs)
60 Single-Unders

Also did Skill work
10 minutes of TGU work/practice.
This is NOT for speed or reps. This is practice.

12 min AMRAP:
150 wall balls @ 20 lbs.
90 Double-Unders
30 muscle-ups

Modified as follows:
150 wall balls @ 10 lbs.
180 Single-Unders
30 pull up / Dip combos