Workout of the Day
A.
Three sets, not for time, of:
Toes to Bar x 10-12 reps
Double-Unders x 50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)
B.
For time:
Row 1000 Meters
15 Wall Climbs
Run 1200 Meters
Rest exactly 6 minutes, and then . . .
C.
For time:
Row 1500 Meters
10 Wall Climbs
Run 800 Meters
Rest exactly 6 minutes, and then . . .
D.
For time:
Row 2000 Meters
5 Wall Climbs
Run 400 Meters
————–
I know, it’s not the sexiest day of programming ever. Some of you will go through barbell withdrawals, but I promise I will make it up to you. I need you all to hit a little pure conditioning to make sure everyone is healthy from Saturday, and because there is a slight chance that next week’s Open workout might not include a barbell. 
(Yes, that was sarcastic, I am sure many of you are all still having flashbacks of 7 minutes of burpees.)
A. 12/50/15 strict HSPU’s all sets
B. 12:33 wall climbs slowed me down
C. 11:41
D. 10:29
Tough day, liked the conditioning, definitely something I need to do more of.
B. 14:04
C. 13:16
D. 11:50
A). Complete
B). 13:37
C). 13:00
D). 10:50
A. Done
B. 11:34
C. 11:10
D. 10:00
Got to do this with 3 other Invictus followers, doesn’t happen very often, made it a little more bearable.
B) 12:20
C) 12:30
D) 11:33
Not gonna lie CJ- I kind of thought this programming was sexy.
Back to posting after a few days of modified workouts. Tuesday’s workout from last week left my shoulder feeling destroyed, so I avoided most upper body exercises the rest of the week.
A. Done
B. 12:32
C. 11:48
D. 10:09
A. Done
B. 10:04
C. 10:24
D. 10:12
Rowing is not my friend. But wall climbs are.
A. Had to skip today because of time constraints
B. 12:20
C. 12:58
D. 11:56
Had to use shorted rest. Only about 5 min between B and C and only 2 1/2 min between C and D. Full disclosure…forgot to touch the chest fully to the floor on some of the wall climbs (hadn’t done them in a while and just spaced out), luckily awesome teammate reminded me to get my act together!
A. working on HSPU
B. 15:33, 14:00, 13:00
A) 10,9,9 deficit hspu on 45′s up 2 reps each set from last week. PR!!
B) 11:29 nice to be running again. I mean it’s nice to know I have not totally forgot how to run. I sure am slow at it. And this row also. And the wall climbs. This first set was all around slow feeling.
C) 10:34 row was brutal here
D) 9:48 glad to be done.
Good test for me.
A 12/50/10* Scaled strict HSPU
B 15:48
C.& D.
Had to use Air Dyne and messed up on distance and keeping time.
Sorry!
Stayed neck-and-neck with Steph the whole time, really helped me push outside my comfort zone. Loved it.
A) done
B) 11:49
C) 10:30
D) 9:42
Wall climbs are not fun.
But everything else was. ’twas a fun conditioning day.
This workout took me altogether 64:28. It was good WOD.
A. Done. Tino got my kipping going.
B. 13:08 ouch
C. 12:45 ouch x2
D. 11:00 ouch x3
First time working with the competitors. What a group…! Jaimie, Tino, CJ thanks for having me on.
A) Done
B) 16:56
C) 14:58
D) 13:40
First time doing wall climbs, ever… harder than they look/seem.
A) Done
B) 15:00
B) 12:41
C) 13:03 row really got me on this one
First day back since my popped IT band. It was an ass kicker.
A)done
I did B,C, and D with an Airdyne instead of run. I wanted to keep any extra pressure off of my IT band as I could. All were done under 11:30. I did not write down exact times.
A. Done. HSPU on parallette x 6
B. 12:58
Row-3:22. Wall Climbs & run very slow throughout all sets. First time running in months.
C. 11:48
Row – 5:09
D. 10:21
Row – 7:11
A) Skipped due to time
Swapped out run with AD (75 cals/50 cals/25 cals) due to weather
B) 11:00
C) 10:00
D) Became 2k row only due to time.
E) Came back later and worked A
Did it all. The clock was getting used so I don’t know the time. The wallwalks hurt.
A. 5/5/5 strict(3) then 2 kipping EROM HSPU’s on paralettes
B. 11:55
C. 11:20
D. 10:05
Wow, I needed that conditioning. Lungs were slowing me down!
49:10 total time