GOAT 3

WOD:
MetCon-
First part was something with legless rope climbs, hahah
3x
1 attempt Max HS Walk
1 attempt Max BMU
rest 2 min.

8m-9 bmu
10m-5 bmu
7m-4 bmu

Invictus WL 34

WOD:
LPO-
Power Clean and Jerk
Bench
Don't remember if I did a METCON

Invictus WL 33

WOD:
LPO-
(AVOIDING SQUATS AND JUMPING BC I FEEL HIP)
POwer Snatch no feet from blocks
BHN Jerks
PP
Deadlifts (speed)

Invictus WL 32

WOD:
LPO-
(AVOIDING SQUATS AND JUMPING BC I FEEL HIP)
Clean Grip Muscle Snatch
Bench 8rm-105
DL
4x8 Pull up (fat bar)@8kg-8 Ring Dips@12kg
4x2 min Banded March-30m OH Walk@20kg

Invictus WL 31 (Hip PAIN)

WOD:
LPO-
Front Sq
Snatch
C+J -Hard to stop (HIP PAIN)

GOAT 2

WOD:
MetCon-
12 min. EMOM:
1-50 DU (3/6 UB)
2-1 LL RC
IMMEDIATELY INTO-
12 min. EMOM:

1-Over 325 Watts Xebex Bike

2-Max HS Walk

7-9-10-10-10-9m

Invictus WL 30

WOD:
PRESS IN SPLIT
C+J
BS
BAND Rev Hyper
Bent OVer Rows

Invictus WL 29/ Running-BBJ-BMU

WOD:
Mus Snatch
BHN P Jerk
Dead speed
5 RM PP-100kg
Barbell Lunges

3x10 Min. Windows to finish
400m Run
10 BBJ
10 BMU
10 BBJ
400m Run
8:30-9:20-8:40

Invictus WL 28

WOD:
LPO-
SN PP
SN Sott's Press
Slow Pull Snatch
Hang Pow Clean
Jared Complex Max-130kg

Invictus WL 27/ Sanca Saturday

WOD:
LPO-
Pow Clean -Push jerk
Back Squat
Bench
Bulg Split Sq.


MetCon-
Dupla Ferroz-
For Time 40 min. tc:
500m Ski
200 DU
500m Ski

175 Wallballs

500m Ski

150 Swings@24kg

500m Ski

125 Air Squats

500m Ski

100 Toes to Bars

500m Ski

75 Push Ups

500m Ski

50 Sdhp@40kg

39:59 hahah

Invictus WL 26

WOD: 
LPO-
SN PP-OHS
Snatch
C+J
FS

GOAT 1

WOD:
3x
2 min windows
A. 30 Cal Ski
B. 20m HS Walk (11m/20m/15m)
C. 3 LL Rope Climbs (2/2/2)
D. Mobility Rack Pos.
E. 10 Sotts Presses (no lifters) @Bar/30/35kg

Invictus WL 25

WOD:
LPO-
C+J
DL
Rev Hypers
Rows

Invictus WL 24

WOD:
LPO-
2 RM Muscle Snatch-77kg
10RM BK Squat-145kg
Std. SH press
MetCon-
3x For Time:
200m Run
15 Snatch@40kg
60 DU
rest 3 min.
13:49

Invictus WL 23

WOD:
LPO-
Power Clean-126kg PR
Bk Squat PR-176kg
Bench-

Sanca Sábado

WOD:
Metcon-
In teams of two SERGINHO, for time 27 tc:
300 DU
150 WB@30lbs
100 HSPU
75 Deadlifts@100kg
50 Box Jumps@24''
25 Chest to Bars
20 Box Jumps@30"
15 Muscle Ups
10 Rope Climbs
5 C+J@100kg
missed by 2 reps

Invictus WL 22

WOD:
LPO-
Snatch-106
Bs
Lunges

MetCon-
3x For time:
5 Strict Chin Ups@22.5kg
4 Strict Ring Dips@22.5kg
20 V-Ups

Invictus WL 21

WOD:
LPO-
Power Snatch PR-95KG
Jerk
DL-PR-214kg

Invictus WL 20

WOD:
LPO-
C+J-PR 134kg
Fs-PR 141kg

MetCon-
2x
20 Cals Bike
800m Run
20 Chest to Bars
13:50

Invictus WL 19

WOD:
LPO-
Clean w/ pause
Back Squat
Bench 1rm -118kg ;(

Sítio Suffer

WOD:
MetCon-
5 Rds not for time:
With 20lbs Vest
Run 400m (with stairs)
10 (5/5) Hang Clean and Jerks@20kg kb
15 Swings@20kg
20 Lunges FR@20kg

Core-
5x100m OH Walk@20kg
20 sec L-Hang

Invictus WL 18

WOD:
LPO-
Snatch -105kg
c+j
bent over rows
rdl

Xama na Xebex

WOD:
MetCon-
NO COASTING 
5 min. Max cals -Xebex bike-89.2
rest 5 min.
5x1 min on 1 min off-88.7
rest 5 min.

10x30 sec on 30 sec off-97 

rest 5 min.

20x15 sec on 15 sec off-84.3

359.2 cals

Invictus WL 17

WOD:
LPO-
SNATCH-BS-LUNGES