WODs

3.6.20

03/05/2020

3.6.20

 

“Invictus Baseline Interval Test” 

 

Every 5 minutes, for 30 minutes (6 sets) for times:

 

10 Strict Pull-Ups

 

15 Toes to Bar

 

20 Push-Ups

 

25 Wall Ball Shots (20/14 lbs to 10′)

 

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

 

Compare your results to November 25, 2019.

 

 

 

Optional Accessory Work:

 

3 Supersets:

 

10 Supinated Grip Ring Rows

 

20 Single Leg Glute Bridges (10 Each Side)

 

Rest 1:30 Between Sets

 

3 Supersets:

 

10 Barbell Bent Over Rows

 

:30 Second Prisoner Superman Hold

 

Rest 1:30 Between Sets