C Drake

Hometown:
Unknown
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
47
Height:
--
Weight:
180 lbs

March 19, 2015

Performed at: Sheepdog CrossFit
Workout Name: Invictus 150319
Description: A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you dont have a rope, work on achieving 12 perfect L-Pull-U...or better yet, L-Pull-Ups Hanging from Towels)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you dont have handstand walks yet)

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies - perform 10 strict)
15 Kettlebell Swings (32/24 kg)
Results: 2 rounds 608 reps
Performed as RX
Athlete's Notes: A was good. Need to work on l sits and hs walks
8 PU on 3 rd round

1 similar workout

Date Name WorkoutDescription Results
03/19/2015 Invictus 150319 A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you dont have a rope, work on achieving 12 perfect L-Pull-U...or better yet, L-Pull-Ups Hanging from Towels)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you dont have handstand walks yet)

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies - perform 10 strict)
15 Kettlebell Swings (32/24 kg)		 2 rounds 608 reps
Performed as RX