Workout of the Day
A.
Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
5 Thrusters (115/75 lbs)
10 Burpees Over the Barbell
B.
Five sets of:
45 seconds of Front-Leaning Rest on Rings
Rest 15 seconds
45 seconds of Face-Up Chinese Planks
Rest 75 seconds
A
3:07-3:09-3:15-3:15-3:25-3:30
First time trying the Invictus program – and I like it!
A: 2.48, 2.56, 2.54, 2.57, 3.15, 3.26 (Had to break up the burpees in the last two rounds)
B: Did something similar.
made up metcon from yesterday. will make up the strength tomorrow
A.1 18:57
row 1000m
5 rxd 8 strict dips (between two boxes)
10 t2b
12 box jump overs
run 800m
A. 2
between 3:30-3:35 each round. RX.
looking at the guys’ time, maybe i should have gone faster.
B. will make up tomorrow
A. Only 3 rds, with mods. All 2:40-2:50
500m row
5 hang squat cln (135)
5 strict pull-ups
B. 3 rds of core work
A. 100 lb thrusters 2:58/2:40/2:55/2:38/2:45/2:55
B. Done
Thrusters started off bad but as my legs warmed up they went a little smoother. Still one of my hard lifts.. No front rack make them hard.
Enjoyed the WOD! Time to eat!
A. 65# thrusters. 4:05/4:05/3:55/3:55/4:05/4:22 – very tough. Was able to speed up the pace until the 5th round. During the 4th break I new I hadn’t had enough rest. It was just survival after that.
B. Done. The Face-up Chinese Plank felt too easy…maybe I wasn’t doing it correctly?
Early this morning I did an Oly class – light 4×3 C&J, then 8×2 C&J @ 80% (went lighter just because it’s been awhile since my last Oly class and need to extra focus on technique).
Made up yesterday’s squats first; done to a bench right at parallel. Did 5×95, 4×115, 3×130, 2×135, 1×140, and 4×135 which was 10# more than the last time we did this. These felt better today.
A. 3:44 – 3:41 – 3:44 – 3:48 – 3:49 – 3:49 Burpees done in place to parallettes.
Due to lower back pain on the right side, I opted to do mobility rather than part B.
Awesome, Kate!
A. Round times: 2:49/3:20/3:32/3:15/3:28/3:26
B. Done, only had time for 3 rounds
Nice work, Aaron!
Made up Wednesday’s WOD.
A. Seated shoulder press. 115X5 (too ambitious), 105X7, 105X6, 105X6, 105X6.
B. 4 rounds + 17 reps RX. 32kg KB.
Nice work, Jon!
A. 2:40/2:40/2:43/2:43/2:42/2:41
B. Front leaning rest w/ feet raised 12″
Face up plank w/ 25#
Awesome job, Josh!
A. Rx. 3:18/3:19/3:17/3:16/3:22/3:15
B. Ran out of time.
At least you did the fun part.
A. 3:01/3:05/3:04/3:11/3:05/3:05
B. Ran out of time
Great!
A: 3:05/3:11/3:07/3:08/3:15/3:23 – rows were all right around 1:50
Nice work, Anthony!
One day behind.
A. Back squats: 195, 225, 255, 270, 285, 270 (only got 2 here)
B. Scaled to 4 rounds of 8 ring dips, 8 TTB, 8 box jump overs. 7:20
Great job, Justin!
Not sure what’s up. Had a really off morning and couldn’t lock in my focus. My toes were all between 1:40-1:50 but didn’t feel that rush, if you know what I mean.
Maybe try this again tomorrow instead of the the WOD. Just one of those days.