Following Invictus

Wednesday June 6 WOD
A.Take 10-16 inutes to build a heavy split jerk. (If it feels slow, work for perfect mechanics with lighter loads.

 B.Three sets of: Dumbbell or Kettlebell Overhead Press x 6-8 reps @ 2111 (use the heaviest DBs or KBs possible while still achieving the assigned rep range) Rest 60 seconds. Good Mornings x 4-6 reps @ 3011. Rest 60 seconds.

C.Five rounds for time of: 20 Kettlebell Swings (32/24 kg). 10 Chest-to-Bar Pull-Ups.

D.Two sets of: GHD Sit-Ups x 20 reps. Rest as needed.

 A. 60 kg, working technical.
 B. 16kg KB, good mornings 60kg.
 C.4,1/2 set unbroken, then 5/10 ctb.
 D. GHD unbroken.

 Thursday June 7
 WOD
 A. Every minute, on the minute, for 6 minutes: 315/225 lb Deadlift x 5 reps.

B. Every minute, on the minute, for 6 minutes: 225/155 lb Clean x 3 reps.

C. Every minute, on the minute, for 6 minutes: 135/85 lb Snatch x 3 reps.

D. Every TWO minutes, for a total of 3 sets, complete: 400 Meter Run.

Results
A. 15/14/13/12/13/13 sec @ 125kg.
 B. 10/9/11/12/10/10 sec @ 70kg.
 C. around 11 sec, 40 kg, working to learning the movment.
D. between 92-98 sec.