Workout of the Day
A.
Every 8 minutes, for 40 minutes (5 sets) for times of:
Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters
B.
Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds
A. Bryan (40# dumbbell) – 3:36, 3:40, 3:46, 3:46, 3:35. Christy (20#) – 4:40, 4:32, 4:40, 4:23, 4:53.
B. Bryan (60# dumbbell).
A: 4:25, 4:23, 4:40, 5:00, 5:00 @ DB 50#
B: DB row @ 85#, basic Hollow Hold @ 60sek
how many reps in each round “Alternating Single-Arm DB Snatch” ?
A. 5:19, 6:05, 6:30, 7:19, 8:00. 60lb DB, strict pull-ups.
B. Complete with hollow rock, barely lol.
A. Took this really easy today. Subbed rowing for running. All else rx with 25# DB. 5:05-5:21-5:50-5:40-6:30 (ripped hand and totally out of energy by the last round!).
Oh no! Take care of that hand!
A.
Rx/45# DB: 4:10/4:12/4:32/4:50/4:58
I don’t know what it was today, but this was absolutely brutal for me. It was about 90-95 degrees in the gym, which is sadly cooler than it has been the past few weeks. I was redlining pretty hard at about round 3.
B.
45# DB, 25 hollow rocks/round
This is a tough one! I was hearing the same response from most of our members at Invictus as well.
Have you been getting enough sleep? Hydrating well?
Those are some hot temps!
Hydration and sleep are alright, 80+ oz of water before I train and sleeping 6.5+ hours a night. Could definitely be better though.
Definitely! Try to get 8 hours at least! I know it’s hard sometimes but you will notice a significant improvement!
Newby to this programming
3:56/3:58/4:06/4:26/4:30. 40#DB
10/5. 8/7. 8/7. 5/5/5. 5/5/5
26# KB for part B. (Don’t have many DB)
Welcome to the Invictus blog Dayna! I hope you enjoy it! Let me know if you have any questions 🙂
A. 2:51, 2:52 (#44 KB), 3:17 (#53 KB the rest of the WOD), 3:39, 4:12
Pullups unbroken butterfly until last set. Hand started to rip to broke it up in 5’s
B. #70KB for rows
Hey everyone. Wanting some help, I can’t afford going to a box so I’m gonna start doing the performance/Fitness WODS at home; so excuse my ignorance, do I do WOD A & B or do I choose?
You do both of them. Today is a little different than most, but you’ll see how it goes. Welcome to the club.
Thanks Anthony, really appreciate it.
Welcome Peter!!! Let us know whenever you have any questions at all! I hope you enjoy being a part of the blog. You will complete both the A and B portion of our program if time allows and your body feels up for both 🙂
Thanks Catherine. I do have a question for you or anyone; for WOD B, DB row, what does @2111 mean? Thanks in advance
Great Question! That is referring to the tempo at which you are to perform your lifts… so for today’s lift (bent over row) you are to slow the eccentric portion or negative portion of the movement to a two second tempo. Pause for 1 second at the bottom of the lift, take 1 second to pull the weight back up to your chest and pause 1 second at the top of the row. We will use this format for most of our lifting so it’s great to get familiar with it! The first number is always the negative portion of… Read more »
That does help tons. Thanks. I would’ve never guessed it. I’m happy that I’ve joined this group.
A. 3:31+3:22+3:36+4:02/4+17 = 18:48 Total time. 55# DB and Strict PU
B. Done w/ 75# DB and Hollow holds.
A. 3:38 + 3:36 + 3:41 + 3:47 + 3:42 = 18:24 total time. 70# DB. PU UB.
B. Done w/ 70# DB.
A. Only time for 4 rounds before work this morning so went heavy w/75# db
B. Will complete tonight
Super impressed with your prioritization with your work schedule and all. Getting in before work to complete some intense training, then working all day, and then doing accessory work after working all day is impressive. You deserve a medal of honor. It is a pleasure having you as a part of our community!
Thanks Bryce, I’ve had to take the last 2 weeks off so I was pretty excited to get back in the garage, and before work sometimes is the best option.. Not a whole lot of energy after work
A. RX w/50# DB… 5:10-30/round
B. Done
Awesome intensity Kyle!
Backs better , I’m back !
A with 25kg (55#) DB I couldn’t control a 30kg over head on the lunges
Ave rest between 3:20 and 4mins ,
B done with 30kg
Now off for a row .
So happy you are back at it Patrick! Keep it up!
Boom, Patrick is back! Glad to hear that!!!
Been challenged to drop 5kg in body weight in 4 weeks or I have 500 burpees . So did the metcon on the wall at my box after this wod . Oh I’m back in a big way
A. complete w/55# DB
3:38, 3:40, 3:38, 4:20, 4:09 (had to break up pull ups last 2 rounds…)
B. ran out of time…
Great times! How many sets did you break your last two sets of pull ups into?
Thanks Catherine Blatner I did 8/7 on round 4 and 5/5/5 on round 5.
It was a beautiful workout. I was amazed with even ~4 mintues of rest the compounding affects could be felt. It could be that I am a wimp though too… LOL
I also thought about using a 70# KB, however during warm up I did 5-6 and could tell that midline stability might be compromised after a few rounds so I went conservative.
Way to stay smart Jeremy. Sounds like you got exactly the right response from this workout 🙂 It’s a doozy for sure and I’m glad that you had some “Fun” with it! 🙂
Completed @ 35#
A. All completed between 4-4:30 with 40lb db. Probably should have went heavier.
Great work Greg! Now you know for next time 🙂
A. 45# db, 3:52/4:00/3:58/4:00/3:51
B. DNC. Ran out of time.
A)
Done sub 3:30 min pr. round w/ 50lbs DB
B)
Done with 50lbs DB
Damn those hollow rocks!
Gotta love the hollow rock! 🙂 Great work today!
Abs on Abs on Abs!