INVICTUS FENWAY BLOG

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WOD – MONDAY, NOVEMBER 19TH 2018

STRENGTH
Three sets of:
Double KB Front Squat x 6 reps @ 40×1 (ahap)
Rest 60 seconds
Push Press x 5 reps (building)
Rest 2 minutes

WOD
In 12 minutes climb as high as possible in the barbell ladder below:
2 Alternating front rack lunges (155/115)
2 Front Squats
2 Shoulder to overhead
4 Alternating front rack lunges per leg
4 Front Squats
4 Shoulder to overhead
6 Alternating front rack lunges per leg
6 Front Squats
6 Shoulder to overhead
and so on …..

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WOD – SUNDAY, NOVEMBER 18TH 2018

PARTNER WOD
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
5 Power cleans (155/105)
200 Meter Run
20/15 Calorie Row

– Partner 1 does 5 power cleans, then Partner 2 does 5 power cleans.
– Partner 1 runs 200 meters, then Partner 2 runs 200 meters.
– Partner 1 rows 20/15 calories, then Partner 2 row 20/15 calories

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WOD – SATURDAY, NOVEMBER 17TH 2018

ENDURANCE WOD
Every 10 minutes, for 3 sets, complete the following;
500/420 Meter row
3 Wall climbs
10 Burpees over the erg
2 Wall climbs
10 Alternating DB Snatch
20 American KB swings
500/420M Row

WOD – PROJECT PURPLE
This WOD can be done as an individual or with a partner
Complete as many rounds and reps as possible in 20 minutes of:
11 Pull-ups
18 Push-ups
3 Deadlifts (185/115)
200m Run or Row

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WOD – FRIDAY, NOVEMBER 16TH 2018

STRENGTH
Four sets of:
Front Squat x 4-6 reps @ 30X1
Set 1 – @ 65%
Set 2 – @ 70%
Set 3 – @ 75%
Set 4 – @ 75%
Rest 20 seconds
Tall Box Jumps x 1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

 

WOD

Every 2 minutes, until you cannot maintain a 2-minute interval (Capped at 20 minutes/10 intervals):
8 Lateral over the bar burpees
8 DB Snatches (50/35)
8 Thrusters (115/80 lbs)

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WOD – SUNDAY, NOVEMBER 11TH 2018

PARTNER WOD

In team of three, complete the following for 24 minute congo line style AMRAP;
12/9 Cal Row
8 DB Snatches 50/35
6 Burpee Box Over 24/20

* Partners will each pick a movement to begin the workout. Once they start the workout the order must stay in tact. Partners may not move on to the next movement until the partner ahead of them is done.

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WOD – SATURDAY, NOVEMBER 10TH 2018

WARM UP
One round:
20 Backward walking lunges w/ reach up
10 Alternating bird dogs
300 Meter row
10 Sit-ups

ENDURANCE WOD
1000/800 meter row
10 Wall Climbs
25 Kettlebell swings
20 Alternating DB Snatch
20 Burpee Box Jump Overs
800 meter run

PARTNER WOD
In team of three, complete the following for time;
300 Back squats (95/65)
300 Ab-mat sit ups
300 Push ups
300 Box jump overs

* One partner works while one partner rests and the other partner holds a plate over their head. If the partner with the plate overhead brings it down at any point all partners must rotate. Partners must also rotate the moment the working partner decides to stop doing the work at the movement he is on.