Thursday – 6/9

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 40 Double-Unders
Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 – 3-4 Wall Climbs

B.
Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday – 6/8

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Tuesday – 6/7

A.
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds

B.
Four sets for max reps against a 3-minute running clock of:
Run 400 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes

Monday – 6/6

On a running clock, do the following “girl” WODs:

0:00 – “Helen”
3RFT:
400m Run
21 Kettlebell Swings
12 Pullups

18:00 – “Annie”
50-40-30-20-10
Double-Unders
Situps

34:00 – “Karen”
150 Wall Balls