April 25, 2015 – Team Invictus

Workout of the Day
A.
In Male/Female teams of two, perform two sets of the following for times:
Row 250 Meters Each
10 Synchronized Overhead Squats (95/65 lbs)
10 Synchronized Toes to Bar
20 Synchronized Burpee Box Jump-Overs (20″)

Same as last week…for the first three movements, just adding in synchronized burpees. Be sure to make the adjustments that limited you on the first three minutes last week.

B.
In male/female teams of two, from 0:00 to 8:00 on the running clock:
Establish a 3-RM Front Squat from the floor

Each partner gets only two sets, and each successful repetition counts toward the teams total. Thus, each partner has a maximum of 6 scoring reps to add lbs to the team’s cumulative total. If you fail one of the reps, you still get to add up the weight successfully lifted.

C.
When the clock reaches 10:00:
30 Strict Handstand Push-Ups while Other Partner Holds Top of Handstand
30 Front Squats (185/125 lbs) while other partner holds barbell in front-racked position
20 Strict Handstand Push-Ups while Other Partner Holds Top of Handstand
20 Front Squats (185/125 lbs) while other partner holds barbell in front-racked position
10 Strict Handstand Push-Ups while Other Partner Holds Top of Handstand
10 Front Squats (185/125 lbs) while other partner holds barbell in front-racked position

NOTE TIME FOR THIS PORTION OF THE EVENT.

Immediately followed by…

D.
For time:
30 Muscle-Ups while partner holds 185/135 lb barbell overhead