INVICTUS FENWAY BLOG

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WOD – TUESDAY, AUGUST 14TH 2018

STRENGTH
Four sets of:
KB Alternarting Single Leg RDL x 8 reps per leg
Immediatley into
Russian Kettlebell Swings x 20 reps (as heavy as possible)
Rest 60 seconds
Push-Ups x 10-20 reps
Rest 2 minutes

WOD
10 Rounds:
20 Double Unders/30 Single Unders
5 Deadlifts (185/115)
5 L-Seated KB/DB Press

* For those that can do 2-3 sets of 5 unbroken strict handstand push ups, scale the workout up to 3 strict handstand push ups instead of the L-Seated DB Press.

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WOD – SUNDAY, AUGUST 12TH 2018

WOD AT THE TRACK
In teams of two, complete the following 20 min Amrap
Partner 1: 150 yard shuttle run (midfield and back, opposite sideline and back)
Partner 2: AMRAP
15 Alternating DB Snatch
10 Bleacher Jump Step Downs
5 Burpees

Once Partner 1 is done with their shuttle run, Partners will switch. Partners will pick up the AMRAP work where their Partner left off.

Score equals rounds completed.

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WOD – SATURDAY, AUGUST 11TH 2018

WARM UP
10 Min AMRAP
200 meter run
Active calf stretch x 10 each side
Worlds greatest stretch x 5 per side
Inch worms x 5
Air squats x 10

ENDURANCE WOD
For Time:
1-Mile Run
Rest 3 minutes
2k Row
Rest 3 minutes
1-Mile Run

PARTNER WOD
In teams of 3, every minute on the minute, complete the following chipper
60 Push Press
50 T2B
40 Front Squats
300 Russian KB Swings
200 KB Alteranting Lunge Steps

* Rotation goes as follows:
Minute 1: Partner 1 works, while Partner 2 holds a weighted wall sit (45/35), and Partner 3 rests
Minute 2: Partner 1 goes to wall sit, Partner 2 rests, Partner 3 works
Minute 3: Partner 1 Rests, Partner 2 works, Partner 3 rests

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WOD – THURSDAY, AUGUST 9TH 2018

STRENGTH
Four sets
Halting clean deadlift (pause at the knee) + hang power clean x 1 + 2 (building)
Rest 60 seconds
DB death march x 16 steps (8 per leg) @ 20×1
Rest 60 seconds

WOD
20/15 calorie row
15 Deadlifts (225/155)
30/25 calorie row
50 Double unders
40/35 calorie row
50 Double unders
30/25 calorie row
15 Deadlifts (225/155)
20/15 calorie row

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WOD – MONDAY, AUGUST 6TH 2018

STRENGTH
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Push Ups x 5-10 @ 33X1
Rest 60 seconds
Tuck ups x 5-8
Immediately into hollow hold x 20 seconds
Rest 60 seconds

WOD
Every minute, on the minute, for 24 minutes
Minute 1 – 200/150 Meter row
Minute 2 – 15 Kettlebell swings (32/24 kg)
Minute 3 – 15 Box jump-overs
Minute 4 – 30-Second high plank on the rings/ 45-second high plank

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WOD – SATURDAY, AUGUST 4TH 2018

WARM UP
500M Row
Then 2 Rounds
Double KB overhead walk
10 alternating KB press
10 Active calf stretch per leg
5 Worlds greatest stretch

ENDURANCE WOD
4 Rounds
5 minutes on/ 3 minutes off
6 Single arm KB thrusters per arm
11 Russian KB swings
10 Plank ups
5 Tall box jump step downs

PARTNER WOD
McGhee
30 Minute AMRAP
5 Deadlifts (225/155)
13 Push ups
9 Box jumps

In teams of three, partner will rotate through the workout in the following stations
Partner 1: Will complete an entire round of the workout
Partner 2: Will hold a high plank while partner 1 works
Partner 3: Will rest

Partners will rotate every time an entire round of McGhee is completed