For Time:
Buy In:
200 Double-Unders

5 Rounds of:
6 Squat Snatches @60/42,5kg
10 Bar Muscle-Ups

Cash Out:
200 Double-Unders
- Workout is done with a partner, split reps anyhow

Invictus June 17 2014

Strength / Skill:
3 rounds
- Max Reps Bench Press @ Body Weight
- Max Reps Strict Weighted Pull Ups

WOD - For Time:
- 20 HSPU
- 40 Box Jump Overs (24"/20")
- 60 Wall Ball Shots (20#/14#)
- 80 KB Swings (53#/35#)
- 100 DUs (Mod: 100 Unbroken Singles)

195# for Bench, 25# DB for Pull Ups.

Tng pwr cleans e3min +50 m sledge push

Warm up(10)
3rds
20 jax
20 single leg deadlift
20 arm circles
20 mountain climbers

WRK(18)
3 burpees
6 kettlebell/dumbbell/sandbag swings
100m suitcase carry or 100m run

Finisher
50 flutter kicks
1:00 samson stretch

4-5 sets:
30mt Heavy sled push. Should be a steady march.
30mt Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

Front Foot Elevated Split Squats: 3 x 10 ea. Rest 60s.
Then,
Active Straight Leg Raises x 60s each side.

A
3' DU
poi

Emom 12'(2 set):
1)russian baby makers x10 rep

2) Alternating Kettlebell Goblet Cossack Squats x 12 rep
3) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (dx Arm)
4) 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (sx Arm)

5) Seated Piked Double Leg Lift x 15 rep

6) 30"/40" di H. Position+plates
B

In 18' trovare 1-RM Power Clean + P. Jerk

C

C1
For time:
Run 1600mt
20 GTO 70-60-50/50-40-35kg
8 HSPU

Rest 5' poi

C2
For time:
Run 800mt
20 FS (in base al carico iniziale, scalare)
16 HSPU

Rest 5' poi

C3
For time:
Run 400mt
20 OHS (in base al carico del FS scalare)
24 HSPU

D

3 SET:
Pallof Press x 10 rep per lato (MOVIMENTO LENTO E CONTROLLATO)

Rest 30-45"
Side Plank x 45" PER LATO
Rest 30-45"
Ab-Wheel Rollout x 6 rep (MOVIMENTO LENTO E CONTROLLATO)

E

AMRAP 5' x 3
Rest 3'
20 thruster 50-40/35-25kg
20 Pistols
Max DB Box Step Overs

0-15 mins build upto a heavy clean and jerk

18-24 mins 6 min TC
Perform 30 clean then 30 STOH@60-70% of above

28-33 mins 5 min ascending ladder
1-2-3-4etc...
C&J@same weight
BOB

36-40 tabata core or mobility

10Min OMEM:
- Wall Ball (20#,14#)
- Running
Note: Partner warm up; alternate with a partner between 1Min of Wall Balls with a 20 rep target and 1Min of jogging.

WOD:
3Min AMRAP
- 20 Bar Facing Burpees
- Clean and Jerk (155#,105#)
3Min Rest
3Min AMRAP
- 20 Bar Facing Burpees
- T2B
3Min Rest
3Min AMRAP
- 20 Bar Facing Burpees
- OHS (155#,105#)
3Min Rest
3Min AMRAP
- 20 Bar Facing Burpees
- MU / C2B

Note: Complete 20 Bar Facing Burpees as quickly as possible and complete as many reps of the 2nd movement in the time remaining.

135# for Jerk, 75# for OHS.
6 Jerks / 16 T2B / 9 OHS / 19 C2B