Saturday

WOD “Dustin Tannenhaus” In teams of 4 (Dustin’s favorite number), with only one teammate allowed per station, complete as many rounds and reps as possible in 33 (Dustin’s age) minutes of:Station 1 – 15 Burpees (The year Sofia & Dustin were married)Station 2 – 29...

Friday

WOD “Invictus Baseline Interval Test” Every 5 minutes, for 30 minutes (6 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Push-Ups25 Wall Ball Shots (20/14 lbs to 10′) Please note times for each set. You will keep these times for future comparisons, with your...

Thursday

Pre WOD A.Five sets of:Barbell Hip Thrusts x 5 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 60 secondsBand-Resisted Face Pulls x 15 reps @ 21X1Rest 60 seconds WOD Complete as many rounds and reps as...

Wednesday

Pre WOD Every 2 minutes, for 24 minutes (12 sets):Split Jerk*Sets 1-3 = 2 reps @ 70-80%*Sets 4-6 = 2 reps @ 80-90%*Sets 7-9 = 1 rep @ 90%*Sets 10-12 = 1 rep @ 95+% WOD Complete as many reps as possible in 12 minutes of:3 Strict Handstand Push-Ups3 Strict Pull-Ups6...

Tuesday

Pre WOD Every 90 seconds, for 15 minutes (10 sets):2 Snatch Lift-Offs + Hang Snatch(pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the...