Tuesday, December 12th, 2017: Rowing Advice

December 11, 2017

Warm-up: 10 t2b 10 situps 10 ghd situps 10 pullups STRENGTH- Push Press 3×10 @60-70% WOD “Hindsight” 20min amrap 2 bar muscle ups (sub 5 pullups) 4 strict hspu 8 hang squat cleans 95/65 L1: 65/35 L2: 75/55 Blog: Rowing Advice from an Expert (Thanks Eric for sending me the tips!) Seat pads are sold […]

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Monday, December 11th, 2017: Invictus Online Comp

December 10, 2017

Warm-up: 5 muscle cleans 5 high hang power cleans 5 hang power cleans 5 power cleans 5 squat cleans 5 strict press 5 push press 5 jerks STRENGTH- Clean & Jerk 2@75%, 2@80%, 2@85%, 2@90%, 2@95% WOD “Down 20” For Time: 16min cap 100 double unders 80 wall balls 20/14 60 pushups 40 burpees 20 […]

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Saturday, December 9th, 2017: Partner Wod

December 8, 2017

Partner WOD For time: 800m run (together)/ or 1800m Row then: 5 rounds of: 20 cal row (each) 100 DU (split however you want) 20 thrusters 115/80 (split however you want) then: 800m run (together)/ or 1800m Row

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Friday, December 8th, 2017: PUSH-UPS: SIMPLE AND EFFECTIVE

December 7, 2017

Warm-up: 5 deadlifts 5 situps 5 air squats 5 t2b 5 pullups STRENGTH Deadlift- 5×3 @75-85%   WOD “This Will Burn” 10min amrap 7 thrusters 75/55 8 hspu 9 push press Blog: PUSH-UPS: SIMPLE AND EFFECTIVE Push-Ups: Simple and Effective Written by Invictus Athlete Josh Littauer Push-ups? Seemingly simple and too easy, it can be […]

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Thursday, December 7th, 2017: NO PAIN NO GAIN

December 6, 2017

Warm-up: 5 deadlifts 5 cleans 5 thrusters 5 snatches STRENGTH/CONDITIONING 3 Rounds Not For time: :30 sec plank hold (accumulative if you can’t do :30secs straight), 10 t2b, 15 hollow rocks, 20 situps WOD “Area 51” AMRAP 5 Cal row, 1min rest AMRAP 5 (6:00-11:00) 7 deadlifts 155/105, 7 box jumps 24/20, 1min rest AMRAP […]

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Wednesday, December 6th, 2017: Diabeating It

December 5, 2017

Warm-up: Muscle-up progessions w/ a box w/ bands STRENGTH Front Squat- 5×3 @75-85% WOD “Barcelona” 14min amrap 17 Double Unders 4 Bar MU (sub 12 pullups) 16 pistols 15 sdhp 75/44 Blog: Diabeating It BY BRITTNEY SALINE November 22nd, 2017  LIFESTYLE Comments 0 Snatch. Clean and jerk. Workout. Thursday, Nov. 30, marks the beginning of the third […]

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Tuesday, December 5th, 2017: FIGHTING OFF A COLD

December 4, 2017

Warm-up: 5 muscle snatches 5 high hang snatches 5 hang snatches 5 power snatches STRENGTH- EMOM 9 0-2: 3 power snatch + 3 OHS 3-5: 2 power snatch + 2 OHS 6-9: 1 power snatch + 1 OHS *** increase weight every 3mins WOD “Long Gone” 5 rounds: AMRAP 1:00 at each station Wall Balls […]

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Monday, December 4th, 2017: 6th Annual Invictus Athlete Online Competition

December 3, 2017

Warm-up: 5 muscle cleans 5 high hang power cleans 5 hang power cleans 5 squat cleans 5 strict press 5 push press 5 push jerks 5 split jerks STRENGTH- Clean & Jerk 3@65%, 3@70%, 2@75%, 2@80%, 2@85% WOD “Rock” 3 rounds of  AMRAP 5 10 power cleans 135/95, 12 burpees 14 box jumps 24/20, 20 […]

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Saturday, December 2nd, 2017: 3-Person Team Wod

December 1, 2017

Teams of 3: AMRAP 10 50 push press 95/65, 50 push press 115/80, amrap push press 135/95 rest 3mins AMRAP 10 50 front squats 95/65, 50 front squats 115/80, amrap front squats 135/95 rest 3mins AMRAP 10 50 hang power cleans 95/65, 50 hang power cleans 115/80, amrap power cleans 135/95

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Friday, December 1st, 2017: Run-Over-Comer

November 30, 2017

Warm-up: 10 situps 10 pushups 10 pullups 10 lunges STRENGTH Deadlift- 5×5 @70-80%   WOD “Michael Del Valle Jr” 5RFT:12min cap 5 squats cleans 155/105, 10 kb swings 2/1.5, 50 double unders L1: 65/35 L2: 75/55 L3: 95/65 L4: 115/80 L5: 135/95 Blog: Run-Over-Comer BY EMILY BEERS November 17th, 2017  LIFESTYLE Comments 5 Witnesses told Angie Rodriguez […]

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