PERFORMANCE & FITNESS
Warm-Up.
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Bodyweight Walking Lunge x 20 steps
Air Squat x 10 reps
Then…
A.
“One Speed…FORWARD!”
Six rounds for time of:
400 Meter Run
20 Burpees
20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)
This workout celebrates the life of Invictus member Kay Bennett, who famously said, “The only speed that I know is FORWARD.” Kay battled cancer with the spirit of a warrior and the smile of an angel. She epitomized the Invictus mindset, never allowing her character to be diminished no matter how dire the circumstances. Kay would have celebrated her 29th birthday last week, on September 2nd. Please help us celebrate the memories of her contagious enthusiasm and indomitable spirit.
Rx- 29:09
Great workout. Perfect for coming off 4 days of being a slacker.
Rx – run, burpees, 53#s front rack lunges
40:57
Wow.
30:06 – scaled to FC walking lunges with 16 KG KBs. My shoulder was not happy with the kb resting on it.
Did 4 rounds and then my 9 & 6 year old decided they wanted to jump in with me. So paused the timer and got them all set up and we did the last two rounds together. Made the runs a bit slower but the workout a lot more fun!
35:20 – 15#KBS for lunges – prayers for Kay’s family. Def a tough workout. Spent the workout sending up prayers for her family, friends and loved ones.
A. Rx 32:05, only 5 rounds. Monday with zero energy 🙁
Wow, I underestimated this wod big time. Decided to do 5×5 db bench and rows before: @100# & 90#
“One Speed…FORWARD!”
6 rnds for time Rx: 39:00
400 Meter Run
20 Burpees
20 Front-Racked Kettlebell Walking Lunges
My condolences to Kay, I honestly wanted to call it quits at the 5rnd burpees, but I kept her motto and spirit in mind. Hugs.
One speed forward
33:54 done on the rower with 44 lb kb lunges
1 mile run with my xc daughter
7:11
A. One Speed…Forward 6 Rounds – 33:48 500m Row – 2:09.2 / 2:11.8 / 2:13.6 / 2:13.7 / 2:15.7 / 2:17.7 20 Burpees (UB with Jump at top of each) 20 FR DB walking lunges @ 35# DBs – 10/10 first 5 rounds then 5’s last round ***1:40 faster than last year..the rows were faster than running last year..but everything else felt super slow today! B. 3 Tabata Rounds (45s work / 15s rest = 24 min) Opp Elbow to Knee crunch x 2 + 2 Tuck crunch Knee to forehead oblique side crunch / 45s each side Single leg… Read more »
modified some of the movements due to heel injury
41:15 time
6 rounds
400m row
16 DB Snatches #50
20 OH walking lunges 25KB
10 Burpees
Completed with 20 pd vest
Great work adding in the weighted vest Vince!!
RX’d
39:44
The worst workout are always the ones I look at and think, “this won’t be so tough”
I would have to agree with you on this one Kyle..it looks so easy on paper! Great job!
I 💯% did the same thing 😅
34:13 did with 50 lb db instead of kb.
Great workout, was able to keep rounds fairly consistent
Nice work Shane!