Saturday, April 21, 2018

MetCon 4 (TCB)

WOD:
MetCon-
7 Min For Time:
5-3-1 Rope Climb
15-12-9 HSPU (5:03)
3 min rest
7 Min AMRAP:
10 Burpee Box Jumps
8/8 Box Step Ups@24kg 2 rds +14 reps
3 min rest
7 Min AMRAP:
Max Reps Xebex Row-190
3 min rest
7 Min For Time:
100 OHS @45lbs
ev break 10 V-ups
5:53

Friday, April 20, 2018

Invictus Strength Program 15

WOD:
LPO-
This is a paid program, cannot share...the most complicated sn.....


Thursday, April 19, 2018

Invictus Strength Program 14

WOD:
Gymnastics-
Bar Muscle Up Mastery 1.2
Strength-
Hint accessories for days

Wednesday, April 18, 2018

Invictus Strength Program 13

WOD:
This is a paid program, cannot share...hint lets get dirty and be a super nice guy
Hint: We do a lot of where people ride......tha B.....

Tuesday, April 17, 2018

Invictus Strength Program 12 (Met Con 3)

WOD:
Gymnastics-
Bar Muscle Up Mastery 1.1
Strength-
This is a paid program, cannot share...hint lets get dirty and be a super nice guy

MetCon-
4 Rds for Time:
30 Cals Xebex Bike
rest 1 min.
400m Run
rest 1 min.

23:10

Monday, April 16, 2018

Invictus Strength Program 11

WOD:
Gymnastics Strength test-
Max Strict C-B=10
rest 2 min.
Max Strict Pull-Ups=14
rest 2 min.
Max Kipping Not Butterfly C-B=10
rest 2 min.
Max Toes to Bars=18

Strength-
This is a paid program, cannot share...hint PR but  back slight backeotomy needed

Saturday, April 14, 2018

Invictus Strength Program 10

WOD:
This is a paid program, I can't share 
Hint- Rhymes w/ pee religion match