Wednesday WOD

Congrats to all the Invoke athletes who competed in the Sua Sponte Games last weekend!

A. Shoulder Press (3 x 8-10)

dumbbell or kettlebell seated press

B. 4 rounds

15-20 push press, 95#/65#
20 fr lunges (alt. legs, total)
run 400 m

rest 2 minutes

rx+ 115#/85#
Push press should be unbroken

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John Doe
John Doe

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John Doe
John Doe

nulla sociosqu pretium torquent enim quisque phasellus urna malesuada quam, curae posuere lectus gravida feugiat aptent vitae fringilla

2 Responses

  1. Ok, I’ve been following y’all for a while since I moved to TX but now I’m going to start posting here along with writing in my WOD book. Time: 21:20. Wreight 45 lbs. was I supposed to also use that weight for lunges also?

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Training hours
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Saturday
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Sunday
09:00 - 17:00
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