INVICTUS FENWAY BLOG

0

WOD – SATURDAY, DECEMBER 8TH 2018

PARTNER WOD

Teams of 4 will complete the following work:
200 Calorie assault bike
2.5 Mile run (broken up into 400 meters at a time)
400 Calorie row
Max effort burpees to a 6” target

The workout will be broken up in the following way:
– Each athlete will start at a different station.
– Athletes must stay in order and must rotate through each station, rotating as soon as the runner gets back from his or her 400 meter run.
– All athletes will be working at the same time to chip away at the prescribed calories/distance.
– The athlete at the burpee station can either rest or complete as many burpees as possible until they need to rotate.

THE SCORE FOR THIS WORKOUT IS TIME AND THE NUMBER OF BURPEES COMPLETED.

0

WOD – THURSDAY, DECEMBER 6TH 2018

STRENGTH
Five sets of:
Deadlift x 3 reps (Heavy across. Sets should be heavier than your sets from last Friday)
Rest 2 minutes

WOD
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 12/8 Assault bike calories
Minute 2 – 10 Burpee box jump overs
Minute 3 – 4 Wall climbs

Please increase or decrease the prescribed reps to make this workout as challenging as possible, but manageable for your current ability level.

For those who wish to scale up the workout replace the wall climbs with 8 strict handstand push ups.

0

WOD – WEDNESDAY, DECEMBER 5TH 2018

WOD
Complete as many rounds and reps as possible in 8 minutes of:
250/200 Meter row
6 Power clean (175/115)

Rest 3 minutes, and then…

Complete as many rounds and reps as possible in 8 minutes of:
250/200 Meter row
8 Toes to bar
6 Power clean (155/105)

Rest 3 minutes, and then…

Complete two rounds for time
250/200 Meter row
10 Lateral over the bar burpees
8 Toes to bar
6 Power clean (135/95)

0

WOD – SATURDAY, DECEMBER 1ST 2018

WARM UP
12 Minute AMRAP
200 Meter Run
10 Active Calf Stretch/Side
5 Worlds Greatest Stretch/Side
:30 HS Hold
:30s Hollow
:30 Arch Hold

ENDURANCE WOD
Every 10 minutes x 3 sets
1000 Meter row
5 Wall Climbs
400 Meter run
30 AKBS Swings
Rest until the 10:00 minute mark

* To scale this workout up, hold a high plank after the KB swings during your rest.

PARTNER WOD
In teams of three, complete the followig for time;
150 Calorie row (broken up into 25 calorie increments)
400 Meter run (together)
150 Thrusters (45/35 lb barbell, broken up however the team chooses)
400 Meter run (together)
75 Pull-Ups (broken up however the team chooses)
400 Meter run (together)
150 Wall Ball Shots (broken up however the team chooses)
400 Meter run (together)
150 Calorie row (broken up into 25 calorie increments)

* Work is to be broken up however partners decide