C Drake

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

April 21, 2015

Performed at: Sheepdog CrossFit
Workout Name: Invictus 150421
Description: A.
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

B.
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 30 seconds of Toes to Bar
Minute 2 30 seconds of Row for Calories
Minute 3 30 seconds of Ring Dips
Results: 90 reps
Workout scaled
Modifications at: Pistols. Brace to stand or fell
Athlete's Notes: A. My-5/4,pistols-10/10, Hspu-11/9, l sit hold-30/30
B. Ttb-12/10/10, row- 7/6/8, ring dips-12/13/12

1 similar workout

Date Name WorkoutDescription Results
04/21/2015 Invictus 150421 A.
Two sets of:
60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

B.
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
Minute 1 30 seconds of Toes to Bar
Minute 2 30 seconds of Row for Calories
Minute 3 30 seconds of Ring Dips
 90 reps
Workout Scaled