Jonathan Schabruch

Hometown:
Unknown
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
--
Height:
--
Weight:
--

August 27, 2015

Performed at: Sheepdog CrossFit
Workout Name: Invictus 150826
Description: A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 - Deadlift x 3 reps
(build in load with the goal of making the last two sets todays heavy triple)
Station 2 - Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 3 - 45-60 seconds of Handstand Walking - use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring Dips

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc...
Results: 3 rounds 215 reps
Workout scaled
Modifications at: See comments
Athlete's Notes: A. Changed to 5 rounds of 3 DL, 90s rest, 60s Freestanding HS hold, 90s rest.
DL 275, 315, 335, 355, 315.
B. Solo....no rower so I did a 200m run. 10 min AMRAP straight through. 3 + 200m + 15 KBS. KBS 30, 30, 20/10, 15. RD 15, 11/4, 10/5

1 similar workout

Date Name WorkoutDescription Results
08/27/2015 Invictus 150826 A.
Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 - Deadlift x 3 reps
(build in load with the goal of making the last two sets todays heavy triple)
Station 2 - Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 3 - 45-60 seconds of Handstand Walking - use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

B.
In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
15 Ring Dips

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc...		 3 rounds 215 reps
Workout Scaled