Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.
B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders
Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.
B.
Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders
A: All snatches at 135, working on dropping quick and getting comfortable in the bottom.
B: Rx @ 7:05
More tall snatches? and/or Snatch Balances?
Thanks, doing that and drop work during warm ups too.
A
115-126-135-146-146-151.5-151.5-135-135-145
B
Rx @ 11:19
Mind not in it today. Stopped in the WOD about 10 times. I guess it’s in the bag at least
A. Started off on 135 work out to 165, of 175 my 1RM!!
b. Finish Rx at 10:10 and also I did a little of mobility.
Great wod !!!!!!!!
thankyou invictus from cd juarez mexico!!!
Great to have you, Ricardo!
Thank you for this workout. I did Fitness Part A and Perf Part B, 65# in 14:16. I honestly can’t believe I was even able to complete this workout–it was brutal. I’m so excited to do this again and crush my time.
Awesome to hear, Lucy! Keep posting your results and any questions and welcome to the community!
A. Worked up to 110# off 133#max
B. 10:33, as prescribed
A. Worked up to 4 sets of 70#
B. 13:05 – 55# bar, 15 DUs
Wanted to do 65#, but couldn’t do the lunges – I’m probably able to but it was freaking me out to lunge with that much weight over head
Are you comfortable with dumping weight?
Generally, I don’t have a problem dumping weight. Lunges in particular freak me out – there’s a split second in the middle of a lunge where I feel the least stable and I have a hard time getting past that with more than ~60# overhead. I also don’t do heavy OH lunges often, so it might just be I need a bit more frequency with them.
A: done, stayed at 95lbs.
B: 9:23
75# hang power snatch
Overhead forward lunges
Double unders
Holy crap that was way worse than I thought. Worked up to 135 for last 4 sets on first part. Snatch is by far my worst oly lift and haven’t done it in over a year.
Part b. 20 min and around 10 sec. Rxd weight but walked with bar on my shoulders for lunges. After a week off during the holiday, this is just what I needed to kick my butt back into the gym. Thanks
You are welcome now keep it up!
A. 95/135/155/175/185/175/175/175/175/175
B. 16:07 Rx
Horrible at overhead lunges.
Mobility or stability?
Wrist stability.
Back from a conference and a virus!
A. 88/93/93/98/103/108/103/108/113/118PR
B. 11:10rx
A. Sets 1-3 @ 135#, Minutes 4-10 @ 145#
B. Legs are destroyed from Murph yesterday; shut it down after 3 rounds @ 115#: 9:15
Good call. Most people need a rest day or active recovery day after a workout like Murph.
A. Off of 175#. 140/145/145/150/155/155/160/160/165/165
B. 9:34 Rx
Left my costly box to set up garage gym. Today is first day with invictus programming. M/43yo/185
Today’s wod
Snatch all 10 @ 160
WOD- 12:30 rx. Room for lots of improvement.
Welcome!
Welcome for sure! Keep posting results and questions here – we have a great community going on and are glad you’re joining us!
A.175/180/185/185/190/190/195/195/200/205
B. 14:00 3 out of 5 sets of double unders unbroken, snatches quick reset and go lunges unbroken.. Just way to much time hands on knees trying to breath before and after double unders.. Need to learn to pace a little better
Went by feel today since it has been a while since snatching from the floor.
100/103/103/108f/108/108/114/119/119/123/127f
the 127 felt heavy.
B. 12:56 RX… Most of my time was spent on DU…. Have been evading it since December. PS and lunges felt great.
A. Off 215. 175-180-185-190X-190-195-200X-200-205X-205X (Couldn’t get 205 today).
B. 8:37 RX. 1st round UB. Then rested briefly between snatches and lunges. All DU UB.
Another one crushed well done!
I must say, i’m going to now chase you and your times.
A. DL — same format, 10×1 every :90: 315 to 370
B. 5 rds (not for time) of:
5 Hang Power Cleans (135 lbs)
10 Weighted Step up (100/20″)
30 Double-unders
A. Did these from the hang position just above knees (having a hard time with being nervous where and how hard the bar hits when I pull from the floor). Built up to 75# (not 80-95% but as high as I wanted to go today to keep good mechanics).
B. 13:09 65# for both snatches and lunges; snatches from the high hang
Don’t bump the bump!
A 1power snatch (1 +squat snatch up to 115) every 90 100lb working up to 135lb
B @100lb snatch is still sketchy and never done oh walking lunges so was a little cautious .
11:24 (felt ok will go 115 next time )
A. Hang Squat Snatch + Snatch + OHS Every two minutes #135 all sets
B. Scaled to #95 (shoulders pretty wobbly so I opted for safety) My 4y/o came out and touched the ipad timer mid WOD so I guess it was btwn 10-12min.