INVICTUS FENWAY BLOG

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WOD – SATURDAY, AUGUST 18TH 2018

WARM UP
10 Min AMRAP
200 Meter Run/250 Meter Row/12 Cal Assault Bike
Active calf stretch x 10 each side
Worlds greatest stretch x 5 per side
Inch worms x 5
Air squats x 10

ENDURANCE WOD
2 rounds for time
20 KB Swings
30 Double Unders/ 60 Single Unders
400 Meter Run
rest 30 seconds between each round

Rest 2 min after the second round and then complete

2 Rounds for time
20 Unbroken Wall balls
10 Burpees
500M row
rest 30 seconds between each round

Rest 2 min after the second round and then repeat both pieces again

**Pace the rounds for consistency. Hit the same time for each round.

PARTNER WOD
Ooster WOD – In Memory of a dear friend and Back Bay member Chris Oosterhuis
34 Minute AMRAP
8 Hang Power Clean (155/105)
8 HSPU/Push Ups
8 Back-racked lunges (155/105)
8 Pull-ups
17 Cal row

** One partner works at a time. Brake up the reps however you’d like

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WOD – TUESDAY, AUGUST 14TH 2018

STRENGTH
Four sets of:
KB Alternarting Single Leg RDL x 8 reps per leg
Immediatley into
Russian Kettlebell Swings x 20 reps (as heavy as possible)
Rest 60 seconds
Push-Ups x 10-20 reps
Rest 2 minutes

WOD
10 Rounds:
20 Double Unders/30 Single Unders
5 Deadlifts (185/115)
5 L-Seated KB/DB Press

* For those that can do 2-3 sets of 5 unbroken strict handstand push ups, scale the workout up to 3 strict handstand push ups instead of the L-Seated DB Press.

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WOD – SUNDAY, AUGUST 12TH 2018

WOD AT THE TRACK
In teams of two, complete the following 20 min Amrap
Partner 1: 150 yard shuttle run (midfield and back, opposite sideline and back)
Partner 2: AMRAP
15 Alternating DB Snatch
10 Bleacher Jump Step Downs
5 Burpees

Once Partner 1 is done with their shuttle run, Partners will switch. Partners will pick up the AMRAP work where their Partner left off.

Score equals rounds completed.

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WOD – SATURDAY, AUGUST 11TH 2018

WARM UP
10 Min AMRAP
200 meter run
Active calf stretch x 10 each side
Worlds greatest stretch x 5 per side
Inch worms x 5
Air squats x 10

ENDURANCE WOD
For Time:
1-Mile Run
Rest 3 minutes
2k Row
Rest 3 minutes
1-Mile Run

PARTNER WOD
In teams of 3, every minute on the minute, complete the following chipper
60 Push Press
50 T2B
40 Front Squats
300 Russian KB Swings
200 KB Alteranting Lunge Steps

* Rotation goes as follows:
Minute 1: Partner 1 works, while Partner 2 holds a weighted wall sit (45/35), and Partner 3 rests
Minute 2: Partner 1 goes to wall sit, Partner 2 rests, Partner 3 works
Minute 3: Partner 1 Rests, Partner 2 works, Partner 3 rests