Jonathan Schabruch

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

June 30, 2015

Performed at: Sheepdog CrossFit
Workout Name: Invictus 150630
Description: A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps @ 20X1
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run

C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed
Results: 3 rounds 6 reps
Workout scaled
Modifications at: Subbed 30 DU for each run.
Athlete's Notes: A. 205X5, 225X4, 225X3, 225X3, 225X3. 70# KB X 20 reps all sets.
B. Subbed 30 DU for each 100m run. 3 + 6 reps with 55# DBs and Ring Dips.
C. 70# DB X 8 reps for both sets.

1 similar workout

Date Name WorkoutDescription Results
06/30/2015 Invictus 150630 A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps @ 20X1
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run

C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed		 3 rounds 6 reps
Workout Scaled