WOD Log
 | Wed, Jun 8 2016 |  |
 | Welcome: Josh Bl |
| On Ramp Day 7 | Invictus Comp June 9th | Invictus Comp WOD June 9th |
On Ramp Day 7
(Check In)
Deadlift, PVC Front Rack Walking Lunges, PVC OH Squat, Thruster, kipping pull ups
For Time
400m Run
40 Thrusters (45/35)
30 V-ups
20 Front Rack Lunge (45/35)
10 K2E (Knee Raises)
400m Row
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Invictus Comp June 9th
(Check In)
Four sets, not for time, of:
L-Sit x 30-45 seconds
Bar Muscle-Up x 5-8 reps
5 Wall-Facing Handstand Push-Ups + 10-Foot Handstand Walk + 5 Strict Handstand Push-Ups
(perform the 5 wall facing, walk out 5 feet, turnaround and come back to the wall and perform 5 strict HSPUs with your back to the wall)
B.
Every 2 minutes, until you’ve reached today’s “heavy”…
Snatch x 3 reps
Loading per set (by %): 50, 55, 60, 65, 70, 75…
Followed by…
Every 2 minutes, until you’ve reached today’s “heavy”…
Snatch x 2 reps
Loading per set (by %): 65, 70, 75, 80, 85…
Followed by…
Every 2 minutes, until you’ve reached today’s “heavy”…
Snatch x 1 rep
Loading per set (by %): 65, 70, 75, 80, 85, 90…
C.
Three sets of:
Snatch x 3 reps @ 90% of today’s 3-RM
Rest as needed
Use comments to record weight
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| Jake P | Yes | Snatch ended with reps of 195 |
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Invictus Comp WOD June 9th
(Check In)
Complete rounds of 30, 20 and 10 reps for time of:
Calories
Toes to Bar
Thrusters (135/95 lbs)
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