Warm-Up.
Overhead Movement Prep
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Two sets of:
Burgener Warm-Up
Over/Under Barbell x 5 reps in each direction
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.
B.
For time:
18 Bar-Facing Burpees
9 Power Snatches (155/105 lbs)
14 Bar-Facing Burpees
7 Power Snatches
10 Bar-Facing Burpees
5 Power Snatches
This Invictus program is now on SugarWOD! This easy to use app will allow you to:
* See the full week of programming every Sunday
* Track your results and easily review past performances
* Toss your calculator because your lifting percentages are calculated for you
* Interact with Invictus coaches and training partners
A. Fitness
TGU 18 kgs KB
SDP 80 kgs
B.
9:30 @ 50 kgs
A. 135/135/155/155/175/175
B. Done rx 6:49.
A.
65, 75, 80, 85, 90, 95, 95, 100, 100 (failed)
B. Scaled to 95#
8:00
A. Worked up to 155# on the snatch doubles.
B Scaled with 125# – 7:50
A. Box squats 3×3 275
B. Bi/tri
Did a lot of people join sugar WOD? It seems a lot of people aren’t posting… 🙁 Wish is was a bit less and I could jump in. Oh well.
I was wondering about that too. I can’t justify the extra cost. For all of the issues with disqus, it made interaction a lot easier.
I totally agree 🙂 Oh well.
I’m hoping it’s just the summer season and everyone is busy. I know I’ve not been able to keep up with everyone this summer like I used to. Hoping with lake season coming to a close that I’ll have a little more time on my hands…I really miss our community and all the fun we used to have getting to know each other and keeping each other accountable.
Yesterdays
A.
BSS x 8 @ 30×1 – 35# DBs
DJBSS x 12 @ 10X0 – R leg all UB, L leg broken 6/6, 8/4, 9/3
B. AMRAP 14 min RX – 3 rounds + 60 reps
40 DU – 1 miss in rounds 1,2,3 and UB in round 4
20 PP – 12/8, 13/7, 15/5, 15/5
20 FS – 10/10 all
***Legs still not 100% stable…but tried to push through and just keep moving…transitions could have been quicker…
Good job!
A. 65/65/75/85/85(missed the second)/85/95 (misses the first one)/95
B.scaled to 95#- 6:59
Nice work 🙂
Three sets of:
30 seconds of Assault Bike @ 100%
V-ups x 15 reps
Rest 60 seconds
A.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1 @ 28 kg kbs
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 45 seconds between legs.
This was ridiculously difficult.
B.
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Pull Ups
20 Front Squats (95/65 lbs)
4+20
A. Up to 145#.
B. Slowly done with 115# – 7:55
Took it a bit easy tonight.
A.
5 doubles on snatch @ 70kg on a 2 min clock
Stayed might and worked on technique. First time squat snatching in months.
B.
Did fitness workout
18-14-10
Burpees
22.5kg DB Sntaches
4:19
Unbroken and quick