Jonathan Schabruch

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

February 22, 2016

Performed at: Sheepdog CrossFit
Workout Name: Invictus 160222
Description: A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you dont have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if youre proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 - Row 200/150 Meters
Minute 2 - 15 Kettlebell Swings (32/24 kg)
Minute 3 - 10 Thrusters (95/65 lbs)
Minute 4 - 12 Chest-to-Bar Pull-Ups
Results: 12m 00s
Performed as RX
Athlete's Notes: A. MU - 8, 7, 7. (sandbagged on these) HSW - RX. 20 Pistols each time.
B. TERRIBLE! Only made it through 3 rounds (12 minutes). The KBS and Thrusters did me in.

1 similar workout

Date Name WorkoutDescription Results
02/22/2016 Invictus 160222 A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you dont have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if youre proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 - Row 200/150 Meters
Minute 2 - 15 Kettlebell Swings (32/24 kg)
Minute 3 - 10 Thrusters (95/65 lbs)
Minute 4 - 12 Chest-to-Bar Pull-Ups		 12m 00s
Performed as RX