Workout of the Day
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1
B.
For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups
A) all reps completed with 70lb KB for weighted chins and 225lbs for flat bench.
B) Untimed (thought I started timer, but I was wrong).
First time back on Invictus since August of last year
A) completed all reps, used 50lbs for the weighted pullups, 185lb for bench all reps
B) 11:41 Rx
A) Based off 395 max. 255, 295, 335, 355, 375. Then 355 x 2.
B) 3 + 30 step ups. 20″ box with 30# DB. Everything else Rx.
A. 65#
175#
B. 15:15 RX :'(
I CANT KIP ON RIG DIPS…. HAD TO GO SINGLES….
A: Done. With 5# for weighed pull-ups and 75# for Bench press.
B: 9:50. L-seated dumbell press @ 20# instead of HSPU and red band for ring dips.
Woo hoo! Have you been working your HSPU negatives?
I did it back home. I need to get back at it again 🙂
A) Done as Rx @ 50#’s. Last round was 2 weighted, 3 probated, 2 supinated.
Bench Press was 205, 205, 185, 185 at 8 reps except last at 5 reps.
B) 15:06 Rx’d. I was 3:48 off the rower.
Nice job, Chad!
A:
Station 1: 20# weighted, Strict Pronated RX, Strict Supinated RX
Station 2: 145# RX (Should have gone a little heavier)
B:
Row 1000m (3:47)
20 Strict HSPU (used 2 ab mats with no kip, broke into sets of 5)
30 Ring dips (broke into sets of 5, last set was singles)
40 Push ups (Sets of 5)
Time: 17:33
All in all I felt a little slow today. I also did the competition WOD yesterday which had a weighted pull-ups and rowing which had my arms feeling a little gassed.
Yeah, all those pull-ups in a row are sure to get you. Great job!
Joan
5×5 @ 225 for bench, only got 4/4/3/3/3 this fever is killing but gotta workout
Pullups weighted with 45lbs all 4 sets, I like this 2 plus 4 plus 6
Then 6:57 on metcon, 2 minute pace for row so right at 4 minutes for rowing, hspu unbroken, rings 20+10, pushups 8×5, followed the murphy wod mentally on pushups
Odette 65 lbs for bench, pullups with purple band
8:48 on wod, substituted seated floor dumbell presses and box dips, pushups female style
Nice work!! You were done with this WOD, out of the shower and on your way home before I finished. Amazing!!!
Thanks Jeremy, good stuff
Odette is really coming along, isn’t she?! Great to see!
Here’s a great guide by Precision Nutrition on how to decide if you should workout while sick: http://www.precisionnutrition.com/working-out-when-sick.
Yes she is , I finally got a workout partner that hasn’t quit on me, thanks for article
A. Completed all strict, no bands!!!!! 8×225 all sets.
B. Subbed 1000 meter run for row and 7 wall climbs + 2 strict HSPU’s per climb. Bar dips instead of rings. 9:02.
Woo hoo!! Great job, Todd!! That’s progress right there. 🙂
A. Complete with 25# plate and 185# BP
B. 13:12 W/ 2 Abmats for strict HSPU, rest RX
I appreciate all the bodyweight/gymnastics days, my biggest weakness.
Great job, Nick! Yeah, we’ve been on a gymnastics kick lately, eh?
Great upper body workout today to start the week!
A)
Station 1-35# weighted/strict prone/supinated
Station 2-135# @ 20×1
B) 16:35
800m Run (no rower)
kipping HSPU
ring dips
pushups
Woo hoo! Great job, Vic!
A. station1.16kg weighted pull ups 2 reps
station2. 75kg bench press
B. 11.20
Awesome job, Laz!
Thank you my friend
only did part B due to time constraints
14:00
row 1000 m
20 Seated KB press with 25# each hand
30 Box dips between two boxes (1 hand on each box)
40 perfect form push-ups.
my arms are on fiiiire
No crazy running today?
buahaha…no….had more pressing matters to attend to….like a British rock concert :/
but it is on the agenda today!
A1. Completed w/ 50# on Wt PU
A2. BP 8 x 175-180-185(6)-175
B. 9:59 (subs noted below)
1000m Row
20 Strict HSPU (lots of singles in there)
20 Plyo Push Ups (over 45# plate)
20 Burpees
Dips and I just haven’t been getting along. Tried to maintain the “make your delts and triceps scream” focus of the WOD. Succeeded.
Great choices! I’m sure they’re screaming. 🙂
Andy, how often you do ring dips? I remember when I struggled with rings, I made them part of my warm up every single day, I would follow the normal crossfit warm up but I focused on strict pullups, ring dips and HSPU….within a few weeks they were a thing of the past….now I just do them once a week but weighted and it seems to keep me consistent at it
Joan — never do ring dips, I just save ’em for when I need them on muscle ups:) But seriously, my issue is I’ve got a SLAP/labrum/bicep tendon tear going on (not from CF!). Not worth surgery since I have worked back to 90-95% on most movements, but the deep stretch and rotation on dip bottom position (especially ring) is tough, same with hard kips on C2B. Can knock some out when I need to, but usually it isn’t worth it in training. Not a bad idea to experiment with some strict reps in warmup, though…will see how it goes,… Read more »
Thats some serious stuff, yeap definitely not worth doing something that hurts and makes things worst, same applies to me with left shoulder thats why I never do snatches or overhead squats, I just have to live with it, am with you, we can get the same benefits by substitution
A. 1 – 50# DB for Weighted Pullups, all sets unbroken.
2 – 185# for all sets. Got tough at the end.
B. 8:58 RX.
Super fast part b!
Thanks! I was able to get the SHSPU in two sets (15/5). After that it was small sets of 3-5 with short rest.
Note that strategy in case they come up in The Open.
Had to abbreviate the programming this morning due to time constraints 🙁
A. 3 rounds:
Pull-ups – 2x @ 35#/4x strict pronated /6x supinated
Bench – 8x @ 135#
B. Just did 1000m row + 20 HSPUs in 8:05 – flamed out real quick on HSPUs
Glad you were able to get something in!
A. 1. 2x pull up + 25#. 4x chin up. 6x kipping pull up
2. 8x bench press @185#
B. scaled to 1000m row then
10 rounds: 2 kipping hspu, 3 bar dips, 4 push ups
time: 20:49
Did breaking it up that way help you keep moving?
it did. bodyweight movements are not my forte. 6’4″ 235# does not a bodyweight ninja make. gettin’ better though!
A. #35 for 3 sets, #53 for 1 set of pull ups. Bench at 175.
B. 13.56 Sub 800m run for row. I would like to think a weekend of operating a shovel in the garden blew my shoulders out, but I think in reality I am just a big wimp!!! That WOD was hard for me.
This is a tough one!
Thats why I dont garden hahaha
Now I wished I didn’t either!!
Looks like a great WOD!! Still working on HSPU. For part B, what would you recommend–slow negatives down to an abmat, or kneeling on a box?
Thanks in advance!
If HSPU were in Part A, I’d recommend negatives but since they are in Part B (for time) please substitute either wall climbs (1 = 3 HSPU) or L-Seated DB Press instead.
Thanks Michele!!
I do station 1 and station 2 in the same minute?
Yeah I was confused as well. Started off doing station 1 and 2 in the same 2 minute block but ended up with every little rest and suffering pullups so switched gears midway through.
Station 1 is just the pull ups in a 2 minute window. Then move to station 2 which is just bench for the next 2 minutes. Alternate stations every 2 minutes.
Just one station per minute!