INVICTUS FENWAY BLOG

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WOD – MONDAY, OCTOBER 15TH 2018

STRENGTH
Four sets of:
Weighted barbell glute bridges x 10 @ 3030
Rest 60 seconds
Top of the ring dip hold x 10-20 seconds
Bottom of the ring dip hold x 10-20 seconds
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 10 minutes of:
3 Thrusters (95/65)
3 Pull ups/Difficult jumping pull ups
3 Calorie row
6 Thrusters (95/65)
6 Pull ups/Difficult jumping pull ups
6 Calorie row
9 Thrusters (95/65)
9 Pull ups/Difficult jumping pull ups
9 Calorie row
…….

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WOD – SUNDAY, OCTOBER 14TH 2018

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Power Clean
1 Front Squat
1 Strict Press
1 Push Push

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

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WOD – SATURDAY, OCTOBER 13TH 2018

WARM UP
3 rounds:
250 meter row
20 air squats
1 wall climb + :10s hold

ENDURANCE WOD
Against a running clock:
Two rounds for time @ 75% effort
Row 500 meter
15 Squat Jumps
15 V-Ups

rest 2mins

Two rounds for time @ 80% effort
Row 500 meter
15 Box jumps step downs 24/20
10 Pull ups/Ring rows

rest 2mins

Two rounds for time @ 85% effort
Row 500 meter
15 Wall Balls 20/14lbs
45 second hollow hold

rest 2 mins

2 rds for time @ 90%
500 meter row
12 burpee box jump overs

*with the increased percentages show an increase on your row times

PARTNER WOD
In teams of two, complete the following 20 minute AMRAP;
200 Meter Row
10 Pull-ups/Difficult Jumping Pull Ups
200 Meter Row
12 Burpees over the erg

*Partner 1 will complete an entire round and then they will switch and Partner 2 will complete and entire round. Complete as many rounds as possible in 20 minutes.

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WOD – FRIDAY, OCTOBER 12TH 2018

STRENGTH
Three sets of:
Double KB Front Squat x 6 reps @ 40×1 (ahap)
Immediatley into
Double KB Front Rack Lunge x max effort in 30 seconds
Rest 2 minutes

WOD
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Max effort double unders
Minute 2 – 15 Front Squats (95/65)
Minute 3 – 15 Shoulder to overhead (95/65)
Minute 4 – Rest

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WOD – THURSDAY, OCTOBER 11TH 2018

STRENGTH
Three sets of:
Romanian Deadlift x 8 reps @ 4011
Immediately into
Banded Good Mornings x 20 reps @ 2011
Rest 60 seconds
DB/KB Bent Over Row x 10-12 reps @ 3111
Rest 60 seconds

WOD
30/20 Calorie Row
21 DB Snatch (50/35)
21 Box Jumps Step Downs
30/20 Calorie Row
15 DB Snatch (50/35)
15Box Jumps Step Downs
30/20 Calorie Row
9 DB Snatch (50/35)
9Box Jumps Step Downs

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WOD – WEDNESDAY, OCTOBER 10TH 2018

WOD
Every minute on the minute for 25 minutes, complete the following work:
Minute 1: Max effort Double Unders in 45 seconds
Minute 2: Max effort Burpee Box Jump Overs in 45 seconds
Minute 3: Max effort Weighted Box Step Over in 45 seconds
Minute 4: Max effort Strict Toes to Bar/Hanging leg raises in 30 seconds
Minute 5: 30 second hollow hold

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WOD – TUESDAY, OCTOBER 9TH 2018

STRENGTH
5 sets
Front Squat
Set 1 – 6 reps @ 60%
Set 2 – 4 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 2 rep @ 80%
Rest 1-2 minutes between sets

followed by…

1 set of:
Front Squat x Max Unbroken Reps @ 70%

WOD
Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
Rest 3 minutes

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WOD – MONDAY, OCTOBER 8TH 2018

STRENGTH
Every 90 seconds for 6 sets
Clean pull + Power Clean x 2 + 1(heavy across)

Rest until the 10 minute mark and then every 2 minutes for 4 sets

Clean-grip deadlift x 3 heavier than clean work from today

WOD
Complete as many rounds and reps as possible in 10 minutes of:
6 Dumbbell Man-Makers (50/35 lbs)
8 Pull-Ups
10 Box Jumps