Jonathan Schabruch

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

September 18, 2015

Performed at: Sheepdog CrossFit
Workout Name: Invictus 150917
Description: A.
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then...

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds

B.
For time:
Row 1000 Meters
followed immediately by...
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes
Results: 10m 23s
Workout scaled
Modifications at: 800m run for row.
Athlete's Notes: A. Back squat 285 X 3 all sets (off 325). One arm rows w/ 32kg KB X 10 all sets.
B. Subbed 800m run for row. All else RX and UB. 10:23

1 similar workout

Date Name WorkoutDescription Results
09/18/2015 Invictus 150917 A.
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then...

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds

B.
For time:
Row 1000 Meters
followed immediately by...
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes		 10m 23s
Workout Scaled