May 15, 2015 – Team Invictus

Workout of the Day

(Perform today’s session at the Downtown Gym)
A.
Three sets for times of:
100-Meter Handstand Walk
Rest as needed

Perform this as a full simulation, with teammates waiting for the preceding teammate to finish before starting.

B.
Every 90 seconds, for 6 minutes (4 sets), for times:
15 Synchronized Chest-to-Bar Pull-Ups

Pairs:
* Bryce & Cat
* Gaje & Melissa
* Nuno & Jack (if Jack can make it to training)
* Taylor & Clare
* Isaac & Tammy
* Mike & Cynthia
* Jeremiah & Lisa

C.
In MMM or FFF teams, for time:
120 Power Snatches (75/55 lbs – two sets of 20 for each teammate)
18 Rope Climbs (6 climbs for each teammate)
120 Thrusters (115/75 lbs – two sets of 20 for each teammate)

OPTIONAL ADDITIONAL SESSION

A.
Every 2 minutes, for 20 minutes (10 sets):
Halting Snatch Deadlift + High Hang Snatch @ 65-75% of your 1-RM Snatch

B.
For times:
Row 30 Calories
Rest 60 seconds
30/20 Strict Handstand Push-Ups
Rest 2 minutes
Row 30 Calories
Rest 60 seconds
20/10 Strict Handstand Push-Ups
Rest 2 minutes
Row 30 Calories
Rest 60 seconds
10/5 Strict Handstand Push-Ups