Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open.

A.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

C.
For time:
30 Toes-to-Bar
30 Strict Handstand Push-Ups
30 Ground to Overhead (135/95 lbs)
30 Strict Handstand Push-Ups
30 Toes-to-Bar

D.
Three Sets:
Pendlay Rows x 10 reps @ 10X0
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Alternating Dumbbell Hammer Curls x 12 reps each side
Rest 2 minutes

  • Ingmar Krähling

    A:
    Set 1 – 4 reps @ 125
    Set 2 – 3 reps @ 140
    Set 3 – 2 reps @ 155
    Set 4 – 1 rep @ 165
    Sets 5-8 – 167,5

    B:
    From 70-92,5 🙁 Bad Snatch day)

    C:
    Done Rx in 10:56

    D:
    Done

  • Ezequiel Gonçalves

    A- up 175 kg 5kg under Pr
    B- max 80kg no good day
    C-10:45
    D-done

  • ryan sunshine

    Been taking it easy since Monday. Was really feeling tired and beat.
    A. Up to 425. This seems to be about my sticking point with squats.
    B. Up to 265. Missed 280.
    C. 8:45
    Second set of hspu took over 3 mins
    D. Will do tomorrow. Had to go to work. The spreadsheets won’t make themselves.

    • Tino Marini

      You need an assistant! You should pretty much be a partner by now 🙂

    • Graham Dessert

      Cover sheet on those tps reports dude…

  • Chris Bond

    A&B) Only slept about 6 hours last night and just feeling pretty wiped from the week. So just did some percentage work for Snatches and tempo stuff for Back Squat
    C) 15:23. Anything with that kind of volume of strict pressing crushes me. 25/5 & 23/7 on T2B. Singles on GTOH
    D) Done

    Shoulders are officially fried but solid pump!

    • Tino Marini

      Look after yourself Chris. Hope you get some better sleep tonight or even sneak in a power nap today!

  • Seb Benisty

    A/up to 140kg (100%)
    Happy to hit again my new back squat 1rm but felt really heavier than 2 weeks ago 😱
    B/snatch up to 80kg (95%) fail 2 times @82,5 so stop here
    C/ 14’35 RX
    Ouch… 2nd set of SHSPU took a lot of time 🤣
    Shoulders day…. 🔥 🔥
    Still a little bit tired… now rest up for Monday… thanks again see you Monday…

    • Tino Marini

      Why didn’t you go for 142.5??

      • Seb Benisty

        Lower back still a little bit sore and 140 felt like a life time PR… like 5″ to get up 🤣🤣

  • Kevin Boughari

    A) 167.5 kilos +2.5 kilos pr
    B) 97.5 kilos 94% squat fuck my power. ..
    C) 12.30″…..
    Ttb : 20/9/1 miss one . 1.04″
    Hspu ……. 5*6 3.49…..
    Single snatch 6.47.
    Hspu …… 5*6 11.20…..
    Ttb 10/5/5/5/5 12.30″

    Total weakeness hspu strict lot of rep for me

    Strange session for me …

    Have a good day. Enjoy training 🙂

    • Tino Marini

      Your power is fine you just hit a PR back squat! Nice work!

      • Kevin Boughari

        Yes ^^ but for snatch feel my hips are tired lol

        Need work hspu strict. .

        Thx u tino

  • Anthony Oriotti

    A. Back squat [email protected] [email protected] [email protected] [email protected] [email protected] (98%) and fail 160kgs (1RM is actually 157,5kgs)

    Not the day for this barbell but compare to Monday I was able to try the way up ahah

    B. Snatch [email protected],5 62,5 66 70 72,5 75 fail / 75 / 77,5 / 80 fail / 80kgs (97%) / 83kgs fail 2 times

    C. 12’38 Rx
    T2b 20/10 – 15-5-3-3
    Shspu : UB – 10/6/4/4/3/3
    GTO single Clean and power jerk

    D. Tomorrow no training I have to work
    Si will do it @home with bench press and core work

    • Tino Marini

      Solid day of lifting Anthony!

  • Petr Krejci (6.4″, 225lb)

    A. Up to 165kg (98%)
    B. Up to 100kg (97%) felt really good but then missed 107.5kg forward twice.
    C. 12:08
    D. Done

    • Tino Marini

      Like the consistency at your top end weights!

      • Petr Krejci (6.4″, 225lb)

        Thanks Tino the Snatch is in my head. I need someone to change the weight for me without me noticing :-).

  • Gabe Colon

    A. 305×4 345×3 390×2 415×1 430×1 440F squeaked one out monday so not bummed about this.
    B. 185×2 205×1 215×1 225×1 235×1 240FFF
    C. 19:40… second set of of hspu took around 7 minutes…..

  • Penny Weinberger

    A. Up to my pre injury 1rm 82.5 kg.. didn’t want to push my luck trying more today – just happy to have it getting better and better every week
    B. 45kg -tried my actual 1rm but my brain just let me do a deadlift. . But feeling pretty tired still today and stressed too..
    No more time – hence the stress and 😡…
    Fitted again in the rest periods strict c2b’s/ring holds/strict chin ups/ pike hstdpu/pistols ….😔
    Have a great weekend everyone!!

    • Tino Marini

      Great to see those numbers coming back up! 🙌🙌

      Enjoy your weekend!

  • Daniel Cohen

    A
    Up to 132.5 kg (100% is 135)
    B
    Up to 80 kg (100% is 85)
    C
    10:52 rx
    Toes to bar – 30 unbroken
    Shspu – 20/10
    Gtoh – p. clean + push jerk singles
    Shspu – 10/5/5/4/6
    Toes to bar – 25/5
    D
    Done

    • Tino Marini

      Solid day of work Daniel!

  • Trine Petersen

    A: still no squatting. Single leg work 🙂
    B: 57.5kg
    C: 13:23 rx
    D: done

    • Tino Marini

      Great to hear!

      • Trine Petersen

        I try 😆
        Miss you guys!

        • Tino Marini

          We miss you too!!

  • John Foster

    A) Back squat = 250lbs x 4 / 290lbs x 3 / 305lbs x 2 / 310lbs / 315lbs / 320lbs. All beltless.

    B) Snatch = Up to 220lbs.

    C) For Time = 14:55 RX. Big sets out of the gate. Felt great.

    D) Triceps Extensions = Green Band x 30 x 3.
    Hammer Curls = 20lbs x 12 / 25lbs x 12 / 30lbs x 12.

  • Ryan Reilly

    We’ll just start off by sayin the lifting went terrible😂.
    A. 260,300,335, and failed 350 at 95% and did not go on to try again or more.
    B. Did 5 out of 10 snatches going to 165,175,190,200,205.
    I did well on both of these lifts Monday so I’m happy with it!
    C. 13:09 Rx. Shoulder attack! Went well kept moving

    • Tino Marini

      Everyone has an off day. You still got some good work in! Rest up and get ready to finish off the week strong!

  • Yossi Cohen

    A.up to 275lb
    B.up to 146lb
    C 17:21rx

  • Jesper Weng

    A) Failed 140 kg.
    B) Skip due to frustration.
    C) 12:57 rx.
    T2B: 6×5 first. 27/1/1/1 second.
    HSPU: 10/5/5/5/5 first. 5/5/5/3/3/3/2/2/2 second.
    G2OH: doubles and tripples snatch.
    D) Done
    Pendlay rows: 60/70/60 kg
    Hammer curls: 16 kg across.

    • Tino Marini

      Why are you frustrated?

      • Jesper Weng

        Because i can’t get my strength in the legs back 😂

        • Tino Marini

          Get healthy and stop doing smoking cycles

          • Jesper Weng

            Will do!
            No more stupid

  • Kendall Kimball

    Hey Tino. Sorry to be missing this workout 😓 I’m feeling under the weather today.

    • Tino Marini

      Rest up Kendall! There seems to be something going around. I hope you feel better soon!

  • Corey Reutlinger

    A. Built to 280# (92%).
    B. Built to 165# (96%). No misses. Was okay with stopping there.
    C. 18:21 @ 95#. I’m proud of my effort here. Last year it took me roughly 30 minutes to do Event 12 of the online competition, which had half the amount of SHSPUs. While it still took me a bit, I kept pushing through this and had less rest time.

    • Tino Marini

      Solid day of work Corey! All the gains!

  • Wilson Hopkins (45-49)

    A. 285/325/365/395/405/415(100%)/425(f)(102%)
    B. Sub’d cleans.
    205/225/245/265/275/285/295/305(f)(100%)
    C. 18:15. Sub’d overhead press at 95#.
    D. Done

    • Tino Marini

      How are your shoulders feeling?

      • Wilson Hopkins (45-49)

        They are totally smoked! They feel good though, no pain. I’m still working through HSPU. Not ready to do big sets of them yet. Snatches are another story. I don’t feel stable above 155. I swapped out today because I wanted to go heavy.

        • Tino Marini

          Are you doing Rehab or overhead stability work?

          • Wilson Hopkins (45-49)

            I am doing rehab exercises as well as auxiliary exercises to strengthen my shoulder, traps, and delts. The overhead press is helping a lot too with strength and stability overhead. Any additional recommendations for stability?

  • Isaac McLean

    A. Up to 385
    B. Up to 220
    C. 13:45 RX – did snatch because I did clean and jerk Monday on g2oh

  • Sebastian Medina

    A) up to 375 (92%)and then made a silly jump so no pr
    B)up to 250 (95%) with no misses. Then brought it down and worked up to heavy triple 240
    C)9:05 Took your advice and didn’t look at scores. Tried my best and am happy with how I felt during the wod. Thanks for the advice Tino!
    D) Do it tonight.

    • Tino Marini

      Awesome push today Sebastian!! Great work!!

  • Maxwell Reynolds

    A. 285, 325, 365, 385, 410 (Lifetime PR), 420 (And another!!) – Put 425 on and decided to rerack it, lower back felt a little spicy and saw the snatches coming up!
    B. 170, 185, 200, 210, 215, 225, 230, 240, 245 (Tie old PR), 250 (PR!) – 250 was smooth. There’s probably more in the tank!
    C. Capped myself at 15 minutes – Hit total muscle failure on second set of HSPU. Note for next time, scale reps to 15 or 20.
    D. Done 135, Blue band on high bar, 30lb DB

    • Tino Marini

      Damn!!!! Crushed it today Maxwell!! Awesome work and congrats on the PR’s!

      • Maxwell Reynolds

        Thanks Tino!! I’ve felt great lately!!

  • Tulle Weisbjerg (40-44)

    A. Subbed with 5 x 5 front squat. Still nursing back
    B. Up to 63 kg (96%). Missed 65 kg
    C. 15 shspu x 2 and 35 kg power snatches- 12:something. Shspu is still a huge weakness
    D. Did the 15/10 cal + me burpees from last week with cal row in 9 sets. Def. spiked my heart rate but I love a simple workout like that!
    E. Prehab and other stuff

  • Brooke Fusco

    Comp tomorrow – so went to gym and just stretched and sweat a little bit. So bummed that I couldn’t max out my BS and snatch today 😅😂

    Worked up to an 82% C&J (maxing this lift out tomorrow)

    For time:
    500-400-300-200-100m row
    25-20-15-10-5 burpees over rower
    11:42

    Have a good weekend, everyone!

    • Tino Marini

      Good luck this weekend!

      • Brooke Fusco

        Thanks, Tino!!

    • Lacy Baumgart

      Good luck!!!

  • Samie Acevedo

    A. Up to 270
    B. Up to 155
    C.9:32Rx- second set of HSPU 😳🔥 🌶
    I like this one 😬
    D. Done

    • Tino Marini

      Crushed the conditioning Samie! Nice work!

  • Devan Hussey (SoCal)

    A) up to 475 👍
    Missed 485
    B) up to 260
    C) 8:28rx
    UB 30/30
    Snatch singles
    SHSPU 12/9/5/5
    T2B 20/5/5
    D) done

    • Tino Marini

      You were moving today. Nice work!

      • Devan Hussey (SoCal)

        Thanks! Yeah my back was hot after those squats , I think I can get sub 8 next time

  • Ingrid Ann Joyce

    9:30 comp training
    205 clean and jerk 3×2
    Wod 27-21-15-9
    HPC 75
    thrusters 75
    =death… 10:31 it was bad

    A. 265
    B. Skipped to do 13.2 completed 9 rounds+27 reps
    C. 17:05 on the last set I did 22UB T2B 🤗
    D. None

    • Tino Marini

      Do you do two full sessions per day?!

      • Ingrid Ann Joyce

        I’m not able to split up my sessions because of my work schedule. So I do the 9:30am class which is a “fitness” metcon, no barbell, weights are only DB or KB then I do the class metcon. Then I take 30 minutes or so to mobilize for Invictus then begin my Invictus session. I’m there from 9:30-2pm.

        Today was the only time I’ve done the comp training for class so I could put clean and jerks together for WZA weightlifting faceoff.

        • Tino Marini

          Sounds like a lot of work! Just make sure your work is quality and not just quantity

          • Ingrid Ann Joyce

            Yes, of course! Thank you. That’s why you see some things adjusted slightly on some days.

  • Bryan babbitt

    A) up to 365 (back squats just haven’t felt good this cycle, 375 is the most I’ve hit in a long time)
    B) 255 (this felt smooth and was the first time I’ve hit it in a while so success!)
    C) 7:16
    Toes to bar: unbroken on both sets
    Hspu: unbroken: 21-3-3-3
    G2O: all singles (2:59 for this)

    • Tino Marini

      Smoking fast!! Good to see you today!

      • Bryan babbitt

        Strength and mental aspect of heavy hasn’t been the best, but my engine definitely is getting better for the open. Positives!

        • Graham Dessert

          Agreed, engine seems to be doing well! 💪

  • Bobby

    A. Up to 385 for a single not a PR but since squatting has been feeling so off recently I’m ok with that
    B skip due to wrist
    C. 10:43 RX shspu a weakness and probably took a little too long on g2oh too
    D. Done

    Really hope the wrist gets a little better and is capable of the online comp I don’t wanna miss it!!

    • Tino Marini

      Good to see your legs coming back bobby!

  • Mika Ingley

    a. 493lbs called it here. Happy with the weight and how it moved.
    b. 277lbs. missed 272lbs twice then started looking forward instead of at the ground on my 1st pull and smoked 272 then 277 first try right after.
    c. 7:32 rx first 30t2b amd 30shspu done at like 1:15 then c&j done at 4 something

    second set of shspu went super slow down to triples then last 30 t2b unbroken. this made me feel sick
    d. done

    • Tino Marini

      Awesome day of work Mike!

  • Giuseppe Cosentino

    A:up 140kg
    B:up 98kg
    C:10,20rx
    D:done

  • Bruno Brousmiche

    A. 122,5kg/140kg/157,5/167,5. Fail to 180kg=>blocked 3 sec at mid distance
    B. 63kg/67,5/72,5/77,5kg 1 fail and 1 OK. At this time i take 3′ rest between set. 80kg/82,5kg 1 fail and 1 OK. I stopped
    C. 14’24 the shspu after g2oh so harder i did reps one by one. impossible to go faster…
    D. 80kg
    Resistance band red “Again Faster”
    2×17,5kg

    • Tino Marini

      Thats a pretty big jump from 167.5-180!

      • Bruno Brousmiche

        I did not want to tire of making a transition

  • Adriano Facco

    A. up to 120kg.. it seems to be a deadlock (1y old PR)
    B. up to 80kg, failed last two set at 81 (99%)
    C. 16:29, wanted to do only snatches, and I did it.
    TTB: 15/10/5; 15/10/5
    HSPU 13/7/5/5; 10/5/5/5
    Snatches took me tons of time unfortunately.
    D. Done

    • Tino Marini

      Put 121 on the bar next time 🙂

      • Adriano Facco

        Unfortunately i did it.. But the barbell didn’t want to go up 😛

  • Nikki Hartness

    A. 300 PR
    B. Up to 185
    C. 9:31 RX
    D. Done

    • Graham Dessert

      💪💪

    • Tino Marini

      All the PR’s the last two weeks!! Keep up the great work!

  • Miha Bračko

    A.) 143kg Back squat
    B.) New PR snatch : 74kg
    C.) 23’16” (really moving slow, since I was only doing weightlifting for about half a year now, and had to do the second round of hspu kipping 🙃)
    D.) done

    • Tino Marini

      Congrats on the PR Miha!

  • Daniel Mendelsohn

    A) worked up to 320 and missed a couple of shots at a PR at 330. Still thinking about my back too much. Need to just go for it next time.
    B) not a great snatch day. Worked up to 165 and missed 170 a few times
    C) Loved this workout. CJ capped us at 12 minutes so I scaled the second set of HSPU to 20. Finished at 11:12.
    D) done

    • Tino Marini

      You need to get that back, healthy and 100% again!

      • Daniel Mendelsohn

        Yeah, not really sure how to do that. I have tried PT, chiropractors, rest and even had a steroid injection at one point. Every once in a while I just tweak it wrong. It’s just something I am going to have to manage, I think. Today was mostly psychological.

  • Jessica U

    Worked out at 5 am this am but forgot to post…. I’m feeling so much better and put a new mirror on my car so thebworld is right again. Haha I did go kind of easy today since I was so sick earlier in the wk.
    A) 175,200,225,235,240,240. Happy with my PR earlier this wk, so not pushing any maxes today.
    B) up to 135. Didn’t push here either- That’s hard for me to not do
    C) 12:14 Rx breathing still feels like fire.
    D) done

    Thanks so much!! Hope you had a great Friday! 😊

    • Tino Marini

      Pretty awesome you can hit a PR at 5am, great work!! Glad things are better both inside and outside of the gym 🙂

      • Jessica U

        Thanks SO much Tino!! Things are SO much better! 🤗🤗

  • Greg DeGreen (35-39 master)

    A.325/370/415/440/450/460 stopped there, got a bloody nose on the double got sick of messing with it might have hit 470- 480
    B worked up to 225 then did a bunch of singles there
    C. 8:56Rx 2nd set of hspu got me bad ended up doing a bunch of singles at the end

  • Lacy Baumgart

    Only had time for backsquat and metcon… hate to use my little dude as a time excuse but no sitter when you’re trying to stay at home and trying to start your own PT business. Little man wasn’t having it…but I would never trade this time with him for workout time!
    Backsquat 185/210/230/245/250 and stopped there… happy to consistently hit 250 twice in a week! 🤣
    C. 8:48 RX would’ve been 40 seconds faster had I chose the right clips they flew off 5 times (no joke🤦🏻‍♀️) however the second set of hspu ROUGH!

    • Tino Marini

      Still got some good work in. It won’t be long until the little guy is working out with you 🙂

  • Brad Castillo

    Masters age 57
    A. 240, 275, 310, failed at 325 (95%)
    B. Hit 135 (88%), failed 4x at 140 (91%)
    C. modified per CJ’s suggestion:
    30 TTB, 30 L sit z press @ 35 lb (for labrum issues), 30 GTO (95): 9:57
    D. Done.

  • Romain Hrs

    hi !!

    A/ backsquat hi bar NEW PR +8kg 🙂 163kg
    (Got 165 with help , without my friend i cant squat the bar , so take 163 as my new PR 🙂 )

    B/ up to 97kg (97%). Fail 101 .. (PR at 100)
    C/ RX’d : 15’07 strict hspu feel hard before GTOH
    D/ done : 61kg penslay / blue band / 20kg hammer curls

    • Tino Marini

      Crushed it! Legs are getting stronger and stronger!

      • Romain Hrs

        Yes road to my objectif life : 200 kg 🙈

  • Bryan Davies

    A) 225/255/285 – stopped there, psoas still tight. Then did 3×8 @225
    B) Skipped
    Wednesday’s DL – 185/225/265/305/335
    C) Skipped
    Wednesday’s emom (30 DU instead of bike, 10 push ups + 15 sit ups)
    D) Skipped

  • Jessie Williams

    A) PR 410 (+5lbs). Not so funny story, I loaded 407.5 just to avoid matching PR. Went to the bathroom and when I came back hit it…struggle but successy! While I was gone Ryan had swapped my tiny plates for less tiny 2.5’s. 410 sounds a lot better than 407.5, and I made it, so we’re still friends.
    B) Worked off 225. Hit 95%, continued working up but missing from there, all pretty solid/close. Missed a 230 PR attempt (+5lbs) out the back.
    C) 9:05
    D) pump city!

    • Tino Marini

      What a hero Ryan is! That’s what friends are for! Keep crushing it dude!

  • Dylan Weller (Canada East)

    A. Up to 390! Did 365 on Monday, almost back to where I was. And no pain today!
    B. Worked up to 240 felt solid
    C. 12:00 rx. Did snatches
    D. Complete

    • Tino Marini

      Great to see you healthy and strong again! 🙌

  • Fred Bernier

    A. Up to 395(10#pr!)
    B. Up to 225 (95%)
    C. 14:14
    D. Done
    No pr on the snatch and my s-hspu still need lots of work but I’m really happy with my squat so good day.

    • Tino Marini

      Great work Fred congrats on the PR!!

      • Fred Bernier

        Thanks Tino

  • Kevin Bilbrey

    A. 275/325/365/385/410/425/435
    Thought that I would be stopping at 410, but threw it up! @175 bw
    B. 170/180/190 felt like I had some tendinitis goin on in my rotator cuff so just shut it off here
    C. 10:59 rx
    T2b 10/10/10, Ub last set felt like I could’ve done 50
    Shspu 10/10/10, 5’s-Last set of 30 was ruff
    S20 all c&j singles
    D. 135/135/135
    Green band
    20/25/25 the pomp was real

    • Tino Marini

      Strong legs! 💪🙌

  • Cindy Kane (55-59)

    A. 232# PR!
    B. Worked up to 110#. Missed 115#
    C. 5:54 – scaled 1st round of HSPU & T2B to 15. 2nd round to 20. GTOH 30 @ 65#. Disappointed in myself, should of scaled 1st round to 20 not 15 🙁 .
    D. Done

    • Tino Marini

      Yeah Cindy!!!!! Congrats!

  • Fernando Villasenor (Can West)

    A. Up to 390! (+5# PR)
    B. Stopped at 165 (86%), form feeling a bit off
    C. Kipping HSPU – 15:07
    D.
    Row: 95-115-115
    Purple Band
    Curls: 45#-45#-45#

    • Tino Marini

      Another PR!! 400 is getting close! Keep up the great work!

      • Fernando Villasenor (Can West)

        Thanks Tino!

  • Keeta Duke (Masters age 41)

    A. 285# backsquat pr!!
    B. 135#
    C. Did part of this because had to leave early!
    Next week, no more traveling! Yay

    • Tino Marini

      Great work Keeta!!!! Congrats!

  • John Vautier (North Central)

    A. Up to 445 for a 10# Pr! Really happy with this, missed it the first attempt, waited two minutes, and hit it smooth.
    B. Up to 231 (91%), no misses, this felt good for today, zapped from back squat.
    C. 14:56, second set of shspu got me. T2B unbroken to finish!
    D. Will make up tomorrow.

    • Tino Marini

      Yeah John!! Back squat is getting big! Congrats on the PR!

  • Johnny Malgeri (North Central)

    A) up to 435(95%)
    B) hit 231 for 6lb PR! Missed it a few times but it felt so strong I had to keep trying. Big things coming for this lift finally. I can feel it.
    C) 13:05
    D) tomorrow

    • Tino Marini

      Definitely big things to come! Great work!

  • Dina Marie

    a. up to 240 5 lb PR—not a bad day for still being under the weather
    b. up to 125 95 % today
    c. 17;00 this was rough lots of heavy breathing been battling a cold all week/ still sore some from Wednesday
    d. Done

    • Tino Marini

      Yeah!!! PR even though you’re still feeling a little unwell and also a solid snatch day. Hope you feel better soon!

  • Tasha Toriello (40-44)

    A & B ~ Did light lifting…. hip is not cooperating.
    C. 8:33 (SHSPU 20X 2)
    *** Gonna see jonathan and heidi both next week for my hip!**

    • Tino Marini

      I’m sure they’ll have some good ideas to help 🙌

  • Graham Dessert

    A. 265 (6), 300 (4),340 (2),365 (fail), 365 again (fail)
    B. 130,135,145,155 (fail), 155, 165 (fail), 165, 170 fail, 170,175, 180 fail, 180 fail
    C. 14:04 holy smokin shoulders Batman – wheels came off half way through G2OH
    5/5/5/5/3/2/2/2/1
    10/10/10
    Singles
    2/2/2…singles to finish
    20/10
    D done
    I was really wanting that 365 – would have been a 10lb PR
    Happy with progress on snatches – hook grip feels better, I’m pulling myself under the weight, I’ll get better
    Overlooked metcon – shoulder burner – surprised at my singles on HSPU

  • Omar Iglesias (Adaptive)

    A. 255lb,275lb, 295lb,310lb , 335lb parallel , 335lb (10lb PR) , 340lb failed.

    B 150lb no PR. Need to practice mechanics
    C. 14:48 RX- everything was G2G till the last 30SHSPU and felt great on everything. Hit the Grace in under 4 min.

    D. 35lb dumbbells and arms were on fire!

    Apologies for not having time to log! But I’ve been dying (putting in the work). Had to do Wednesday’s program yesterday.

    Loved this cycle and I’m quite astonished with how we ALL have progressed this cycle. Hope to see a few folks at WZA. I’ll be in the RX Adaptive division.
    Congrats to everyone on bettering ourselves!

    What’s next Team?

  • Kim Kunert

    A. Up to 175 failed 190 twice
    B. Up to 130
    C. 10:10 RX
    D. No time

  • Sydnee Percival

    A. 175/200/225/245/fail 255
    This was the first time in a few weeks hitting 245 (98%) felt strong and relatively easy. A PR is coming.
    B. 100/110/115/125/130/135/140/150 for a 5lb PR
    Been having this for a few week. I have some work to still do on the over all technique. But tonight’s PR felt solid and I’m stoked to finally snatch more than my body weight.
    C. Capped at 12 min with 5HSPU Left. Know the hspu we’re going to fatigue me quickly I sandwiched them 15/15 between the toes to bar. The last set of 15 quickly turned into singles. Fast singles on G2OH and did as big of sets in TTB as possible each time getting to 30, these are getting much better and so much more fluid. Overall very pleased with my performance in this workout despite getting capped.
    D. No time

  • Tyler Sowinski

    *
    A.
    Up to 225
    B.
    Just trying to get a quality movement pattern here again. 115
    C.
    30 T2B Unbroken
    20 SHSPU
    30 GTO at 115
    20 SHSPU
    14 T2B capped at 12:00

  • Kryssie Chandler (45-49)

    A. 155/175/200/215
    225 for +5 PR!!
    B. Muscle snatch + snatch push press + OHS with pause at light weight (accommodating my shoulder)
    C. RX 11:17. Wasn’t sure how this was going to go as I have never done this many strict HSPU in a day. To my surprise, the first round went great. The second was slower, but I still managed so I’m pleased with that. First T2B done in 55 sec.
    D. Done before class

    • Hunter

      Great job!!

  • Tim Coffield

    A. 360 pr +5 from Monday!
    B. Skipped short on time
    C. Did snatches and 15 hspu + 15 z press 40# dbs instead of 30 hspu, still took 24:15
    D. Pendlay rows 55# dbs

    • Hunter

      Awesome stuff Tim!

  • Laura Hershberger

    A. 165/190/210/225 then two singles at 225 & 230. Not a PR but did work up to 98% of my PR from
    Monday so I’ll take that!
    B. Up to 115. Snatches were fairly good tonight. Failed 120 a couple of times. Snatching is still a mental game for me right now.
    C. 8:18. Saled: 10HSPU/15/TTB/10HSPU/30GtOH/10HSPU/15/TTB/10HSPU. Did HSPU to two blue pads and did all sets of 10 unbroken. I think it’s time to go to one blue pad. My TTB have also gotten SIGNIFICANTLY better with all the practice and work I’ve been putting into them. Did a set of 6 unbroken first round and then a bunch of triples/doubles and only a few singles at the end. Second round was similar but with a set of 5 unbroken to start. My gymnastics skills are slowly staring to come along now. Very excited 😊
    D. No time.

  • Amy Lew

    A. 195/225250/265/275/285(f) 275 was my PR until Monday when I hit 280.
    B. Up to 140 (94%)
    C. 12:37. Did as. Partner WOD with my teammate for WZA as 40/30/40/30/40. Did a set of 9 sHSPUs in the first round and then sets of 2-3 the rest of the time. They took forever on the second set.

  • Lars Dyrmose Lund Kristensen

    A. Only Got to 95% (181kg)
    B. Last Snatch on 105kg
    C. 9:20
    D. Almost like bodybuilding again😊

  • Sydnee Percival

    A. Up to 190 on the c&j the jerks started feeling iffy after that worked on just maxing my clean. Matched my reindeer games PR of 200 and went for 205. Got under it 2x by got stuck and couldn’t stand it all the way up.
    B. 20:24
    Mile-7:16
    OHS- @85 shoulders were pretty lit, and I just tried to move in as big of sets as physically possible.
    Did bar muscle ups and started with a set of three then the rest were singles, but I only chicken winged once out of 15 so I’m pretty stoked.

    Over all a decent day. Ready for a rest tomorrow.

  • Andrea Galbiati

    A) 90-107-115-125-130-130-130kg
    B)45-48-52-55-57-59-61-63-65….kg
    C) ok not time
    D) pendlay row 50kg curl 15kg

  • Megan Markee

    A. 260/270F (max @265) pretty good day here
    B. Was failing at 125 (80%) so moved on.
    I guess the squats fried me.
    C. 10:01
    tried to link CJs but barbell cycling is BAD –
    Floppy and out of breath so had to switch to snatch singles. 15/8/7 first set but shspu gave out in the second set.
    D. Done

  • Lauren Sjursen

    A. 165/190/215/225 (my 1RM) – tried for 230, almost there! Soon 🙂
    B. Worked up to 120, kept failing 125. All mental for me
    C. Still working on strict HSPU – so did the sandwich technique CJ and Ricky suggested
    4 HSPU, 30 T2B, 3 HSPU, 30 GTO @ 95, 3 HSPU, 30 T2B, 3 HSPU – 11:48

  • Justin Kuhar

    A. Up to 158kg then failed 161kg at new 1rm attempt

    B. Up to 90% f-f—f just w real shitty day

    C. 10:52 once again a shit effort for today I went 3’s in second round of shspu these are usually my strength

    D. Left

  • Stephen Thorn

    A. 350
    B. 175
    C. Stopped after G2OH – 10
    D.