A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Shoulder to Overhead (135/95 lbs)
10 Burpees Over the Barbell
B.
Every minute, on the minute, for 10 minutes (2 sets of each):
Minute 1 – Strict Ring Pull-Ups x 6-8 reps
Minute 2 – Prone Plank x 40 seconds
Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
A. Bryan and Christy (Christy 20# dumbbell S2OH) – 14 rounds + 5 S2OH + 3 burpees.
I can’t get the comments to load on my desktop. For a couple days now. Anyone else? Phone works fine.
A. 8 rounds RX.
Took 1 min breaks as I couldn’t do the math for one to one. Every round right around 50 – 53 sec.
B. 8,8
40, 40
8, 8 @ 10lb plate with 35# bar.
8, 8
22 hollow rocks in 40 sec x 2
C working on bar mu and ctb. Hoping to be ready for the Open which I signed up for!
day behind.
A. Rx weight 6rd flat 1:1 work rest ratio. That workout was absolutely killer
B. Rx. Used 55lb bar with 25lb plate. No rings available so did supinated pull ups. Pretty sore from yesterday though.
A: 13 + 11 reps
115 lbs me/ 135 lbs nephew
B: 8 ring pull-ups
40 seconds
8 & 8 @tempo @ 65lb DB me/75lb DB nephew
30 seconds.
A. No partner 1:1 rest ratio
Rx 6+13
B.ring pu from ground
40 sec
Bar with 25#
30 sec
C. Ab roll outs with ab wheel of death
It was way to cold to get out in the garage today so I made up a chipper for myself tonight.
5000 m row
50 60 lb kbs
50 sit-ups
24:17
My cardio has suffered a lot from the flu and 10 days away from training. I need to get more work in to keep progressing.
A- 10 rounds w/ 1:1 rest
B- pull-ups w/25 lbs dumbbell
Rows w/ 55 lbs
Wow. Nice work. Speed and power.
Second session today:
B. 15 rounds + 11 reps
Partner used 95# and got 8 rounds
I went Rx and got 7r+11
First time posting since last tuesday, I got a stomach flu and had to put the metcons on hold for a few days. I was able to stay on track with the Strength program so I’m happy about that. Bringing the intensity up tonight felt good, I need to make sure I keep squeezing metcons in as much as my schedule allows it
A. rx’d but no partner. Did EOMOM and completed 8 rds. All rounds done between :46-:49
B. Did at home with 40lb dbs. South Louisiana is being hit with a “winter storm” so I had to hustle home…
A. 20 rounds RX with my partner. We had a lot of fun.
B. Done
C. 4min Tabata of supported bent over row and 4min Tabata of plank
A great day of training!
Way to make the most of that 15 minutes.
A. 7 Rounds using 52kgs.
B. As Rx’d
A. Front squat 6×2 225
B. E90sec (12min) 8 DB manmakers #35dbs
Tried to sub HSPU for the S2OH but shoulders burned out way before the burpees got tough.
A.) 1/1 work rest. 6 rounds even. done at 105 lbs. each round was right at 1:15
B.) done
Great workout as usual invictus. Felt strong today. Maybe it was the 3 cups of coffee
It was a great workout and you did a great job Colorado (Joe,Bill,Bob,Mike…lol)!!!
Haha thanks candy. Its ryan
Ohhhh…so close…NOT! Great work today Ryan!
Well done man!
A. I was with longhorn..didn’t want to do the work/rest math…so worked straight through
RX – 10 rounds + 6 reps
B. S ring pull ups – 6/2, 5/3
Prone plank @ 40s
Landmine rows x 8 @ 2111 (not sure how u figure the weight, used 95# bar)
Hollow rock @ 40s / Hollow hold @ 40s
C. Bring Sally Up @ 55# back squat….just for some added FUN!
funfunfunfunfun
Killed it!
Few days behind on the calendar. Did 01/12’s WOD:
A1) Bench Press x3: 165/175/185/195/215
A2) Max Rep: 205x 8 + 6 + 6
Website had down 2 sets but BTWB app had 3 sets so I did x3.
The loading wasn’t right for bench press.
B) 14:00 for 5RFT. Uuugh
B looked tough. Great work!
Nice work Brian!
No workout for a week so getting back to it today.
A. 7 rounds (15 total I think), scaled down to 95# for me. Burpees were hard.
B. Was feeling a bit better.
Still recovering from the flu and real bad muscle soreness from last week. Hacking cough not letting me get any cardio so did Lynn today (bench press bw i.e. 185lb max reps then strict [marine corp standard] pull ups max reps x5rd). Used 3min rest between rds.
7,10/7,8/6,6/5,6/5,6
Pretty encouraging given just last Christmas 2016 couldn’t do 3 strict pu nor bench 185lb. It’s been a good year with Invictus.
Finished up with bicep curls at 3111 tempo with 60 lb then scale 6 reps. 4rds. With diamond push-ups at 3111 Tempo 6 reps
That’s some great progress. Nice work, David.
impressive improvement! Your hard work is paying off
Love your success David…keep pushing!!
Great work David!
Thanks man. Can’t afford to rest too long. Winter is coming. I’m pretty sure Stark meant 18.1
A. Every 2 minutes for 16 minutes (8 sets)
High Hang Squat Snatch + Hang Squat Snatch
115, 125, 135, 140, 145, 150, 155, 160
B. Every 2 minutes for 16 minutes (8 sets)
5 – 135# S2O / 10 Burpees over the bar (lateral)
35s, 33s, 31s, 31s, 32s, 34s, 34s, 32s
… underestimated the time to complete on this one – should have went every 90s … will look to find time to make-up todays accessory work – never done landmine rows before.
A. 17 rounds total. I did 9 of them. Rx
B. 4 scaled ring pull ups
40 sec planks
8 landlines each arm w/35# bar
30 secs of hollow body rocks
You guys crushed A
I coerced someone to join me and she flies through the Burpees!
Thanks.