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