Workout of the Day
A.
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar
A.) 70
B.) 5
C.) 4+8
D.) 3+4
Definitely enjoying the programming. Thank you.
A. 41
B. 3+18
C. 6
D. 4
E. Bi’s&tri’s Banded
A. Rx: 57 Push-ups
B. Rx: 5 rounds + 14 reps
C. Rx: 6 rounds
D. Rx: 4 rounds
A day late:
A. 56 pushups
B. 3 + 11 (box jumpovers)
C. 4 + 5
D. 3 + 33
Been laid up for a week with a nasty cold. Thought I was over it but was sweating bullets and gasping after each couplet. Hoping it did more good than harm.
How are you feeling now? Hopefully it helped!
Jury is still out, thanks for asking. Feel OK, but lots of residual chest congestion. About to go see if bar-facing burpees are the cure!
Been following for a couple of weeks thought I’d actually post something! 🙂
I really enjoyed this workout but I had to adapt it to 20 minutes due to limited time plus I’ve injured my hand so I can’t hang off the bar right now:
A. 600m + 30pu
B. 5 Thrusters 30kg & 5 Box jumps – 4 rounds each + 2 reps Thursters
C. 30 DUs & 15 Sit ups – 3 rounds of DUs + 2 rounds of sit ups
So happy to have as a part of our community and posting to the blog now. Super exciting! How did you hurt your hand? I look forward to seeing your future posts.
A. 50 push ups
B. 5+12
C. 5+7
D. 4+20
Considering i’m fighting off a cold i’m quite happy with this conditioning.
Yeah buddy! You did a lot of awesome work in this conditioning. Way to keep moving
Do we do all exercises? A-D or do we choose just one? I know it says “and then…” but, I’m new to these workouts and just wanted to make sure. Thanks in advance to whoever answers.
Yes, You do all workouts in the order listed 🙂
and Welcome to the Invictus Blog!! 🙂
Great! Thanks. I’m excited to do this tomorrow ?
A) 52 push-ups
B) 4 + 3
C) 4+ 2
D) 3+ 30
Nice Job Richard!
A. 600m 10pu
B.3rnds +10teps
C.2rnds +5reps
D.1rnds +35reps
This one kicked my ace!!!!
I had to modify this wod so much due to time constraints, location and equipment that it turned into just a shade of its former self!
I had 20 mins, so
A: ran around block apx 800m
20 pushups
Rest 2mins
B: step ups to a knee high chair
Pullups rx
4 rds +13
Rest 2min
C: 4 rds +5 rx
D:hubby said time to go…did not do:(
Also did 5mins plank, 2.5 mins each side plank, and 2.5 min hollow hold challenge with my morning class 😉
Way to get some work in! Some days that’s all ya need to do 🙂
A. 47. Shoulda pushed harder here.
B. 6+2 24″
C. 5+5
D. 5+1
Ouch
RX – it got progressively worse…even with the 4min recovery.
A. 49
B. 4 + 8
C. 4 + 5
D. 3
Started following the performance stream a few weeks ago with Ian. I guess if he’s going to make some noise on here I better join in the fun. Really enjoying the programming!
A) 74
B) 5+6
C) 6+2
D) 5+6
74 Push ups??! Nice work!!!
A) 45
B) 6 rounds
C) 6 rounds + 2 burpee – that hurt
D) 4 rounds
A. 3:03 run 25 push ups
B. 3+7 rx
C. 4+3 rx
D. 2+25 rx (worked on t2b on Saturday and yesterday so they felt a little stiff)
I also constantly felt like puking lol so I had to stop before I made a mess ?
Glad you didn’t make a mess 😉 Great work today Lauren! Solid work!
A. 45
B. 5 + 6
C. 4 + 8
D. 3 + 5
Came out a little hot and definitely need to work on T2B
Great work today!
A. 37
B. 4 rounds + 1
C. 4 + 2
D. 3 rounds
First wod in a few weeks, feels good to be back
So glad you are back at it!
A. 23
B. 1+10 Box Jumps/8 Pull ups – Strict
C. 4+3
D. 3+11 (2:1 singles for DU)
Great job, Foley!
Hey all – I’ve been following the performance stream for a few weeks, thought I would start commenting too. Really enjoying it!
A) 70
B) 4+10
C) 5+4
D) 4
Welcome, Ian! Nice work today – you crushed all of them!
A. 31
B. 4 plus 6
C. 4
D. 3 (toes to bar went to doubles or singles after first round I did ub)
Nice work, Justin! As long as you get right back up on the T2B (and pull-ups for that matter) you’re doing great if you keep chipping!