5.15.2015

 In Workout of the Day

Warm Up

Row 500m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then

  • Box Jump/Step Down x 5
  • Good Morning x 10
  • Thruster x 10 (45/35)

Workout of the Day

A. Clean & Jerk – Take 15 minutes to build to today’s max.

B.

Invictus 10 minute Capacity Test

For max reps/cals:

  • 4 minutes – Row for Calories
  • 1 minute Rest
  • 3 minutes – Pull Up x max reps
  • 1 minute Rest
  • 2 minutes – Back Squat x max reps (BW/.75 BW)
  • 1 minute Rest
  • 1 minute – Shoulder to Overhead (135/95)

-Post your score for each.  You may use the rack for the Back Squat, but the STO must originate from the ground.

 

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