*Program Reminder – The first 2016 Off-Season Cycle begins on Monday, April 4. Please invite your friends and training partners to join and support you in training to achieve your competitive goals!
A.
Complete as many rounds and reps as possible in 4 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 6 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
Rest exactly 3 minutes, and then . . .
C.
Complete for time:
500 Meter Row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders
D.
Cool down, stretch and have some fun…and be ready to hit it hard on Monday!
Trying to give my shoulder rest so I subbed t2b for GHSU which sucked..
A) 3 S2OH
B) 30 S2OH
C) 10:56
Why are they requesting video submission from me… I
placed 45th?
A) done with 32kg kettlebell
4 min 26 S2oH
6 min 23 swings
Full: 7:07 (23:07 done)
Did so bench press and weighted pullups
Ham string curls
Back extensions
And some
Bis and Tris!!!
A. 12 s2o
B. 30 s20.
C: 27:24 (11:24)
Have rowed everyday this week and had no kettle bell at school so changed it up a little
400m run
20 burpee box jump over
30 shoulder to overhead
40 toes to bar
50 double unders
A. 13 s2o
B. 12 ttb
C. 9:18
D. rom wod and prepare for my grad school interview this week
definitely haven’t felt very fit the past two days haha
Thank you Invictus!!
Great work Shely!!! Awesome to see all of your hard work paying off!
5 STOH
7 KBS
8:35
Today at my masters company I got an 8# PR on my clean!! Thank you Invictus!
https://youtu.be/v51ZH6jFY28
Congrats on the PR! Make sure you finish on the pull before getting under it so you can catch as upright as possible! Fantastic job
STUD!!
A. 17 STO
B. 22 KBS
C. 7:35
When did we do this last? I think we’ve done it twice in the last year or so?
Subbed 400m run instead and abmat sit-ups since no rower or rig at my parents house
A. 5 push press
B. 1 KBS
C. 8:29
D. Done
Score accepted for 16.2, for video review excited to see where I sit after the 5th.
Congrats!!