INVICTUS FENWAY BLOG

0

WOD – SATURDAY, JANUARY 5TH 2018

PARTNER WOD
In teams of two, Complete 20 rounds for time:
200m run
10 Single Arm DB Clean & Jerk (50/35)
15/12 Calorie Bike

* Partner 1 completes the 200 meter run, then Partner 2 completes the 15 DB Clean & Jerks, and then Partner 1 finishes the round with the Calorie Bike. Partners continue to rotate through the stations until they complete 20 rounds.

0

WOD – THURSDAY, JANUARY 3RD 2018

STRENGTH
A1. KB Swings x 12 (working on proper hip hinge technique)
*rest 1 min between sets

A2. Back Squat x 12 @ bodyweight or more
Rest 30 seconds between sets

WOD
Every minute on the minute for 12 minutes, complete the following work:
Minute 1: 15 Push Press (95/75)
Minute 2: 30 Second Wall Sit
Minute 3: 30 second Hollow Body hold

* Scale up for this workout is the following
Push Press (105/95)
45 second Wall Sit
45 second Hollow Hold

0

WOD – WEDNESDAY, JANUARY 2ND 2019

STRENGTH
Three sets
Single Arm Front Rack KB Step Ups x 12 reps (35/18lbs with a 20 inch box)
Rest 30 seconds between sets

WOD
Complete the following 30 minute AMRAP;
12 Horizontal Ring Rows
15 Burpees
12 Single Arm L-Seated Strict Press (12 per arm @ 26/18 KB’s)
50 Double Unders

* Scale up for this workout is 6 Muscle Ups for the Ring Rows. If you can’t complete 3 unbroken muscle ups stick with ring rows.