Workout of the Day
Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
5 Power Cleans (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)
Workout of the Day
Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
5 Power Cleans (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)
Done. pace à 2:30 au tour sauf tour 1 et 2 (2:00 et 2:15)
Clean en drop & go
STOH: 6/4
Had to scale to 5x PC / 8x PP @ 135#. Still really tough for me!!
Rounds: 2:27/2:43/1:47/2:23/2:35/2:25/2:35/2:53
RX’d 1:50 the first ended up with 2:10 the last round which was my slowest. Rows were very consistent at 50-51 seconds. Grip strength on the cleans crept up on me quick, usually not an issue. Maybe I’ve been using the old hook grip a little too much…. This was a terrific workout!
Super fast rows! For the cleans, were you touch-and-go or dropping it?
Touch and go’s, I suppose dropping it would have saved a lot of grip….
No rower at home. Subbed 200m runs. RX weight. Splits 1:47+1:51+1:51+1:51+1:53+2:01+1:57+2:18=15:29 total. PC UB 1st round only, then 4/1 and right into the PJs. PJs pretty much 5/5 with a couple exceptions. This was not fun.
But you did so good!
Bench press and rows for strength
WOD: odette and I dis this one as a team Wod with only one person working at a time, we completed only 7 rounds because when I looked at the timer it was at 35 minutes so I told Odette that that was it!
Odette with 55lbs for both movements
Joan 155 for cleans but 115 for stovhd
Great idea in making this a team workout! I bet that was a fun one!
Yeah all the way to round 1! Lol
Rx’d 1:50-1:59-2:18-2:16-2:27-2:21-2:21-2:38
Much harder than expected great workout though
Rows all done :54-:57
Tough one but you did great!
Done!
Subbed rowing for 200m runs
115# Power Cleans and S2O
2:04–2:12–2:34–2:41–3:01–2:35–2:30–2:29
Nice, Vic. Way to reign it back down after the 5th set and finish strong!
Thanks Michelle! I think I finally got warmed up lol!
done rx’d
did 5/8/10/10/10/10/10/10 s2oh – probably did not warm up well enough. had about 1 min rest per round.
Lesson learned. Warm-ups are super important not only for avoiding injury, they also get your heart rate up and central nervous system primed and ready for movement.
6 rds at 135#
1:47 – 2:15 – 2:35 – 2:25 – 2:32 – 3:20
C-/D+ effort today, all the hard work the last 4 days caught up to me. Wheels started coming off fast at the end, so called it. Good week, tough week.
Hey bro it is what it is sometimes, you had a good and confortable pace going but I see you mentally gave up on that last one, is been a rough week dont forget to take rest days when you need to, at least you gave it a go
What Joan said.
Did 115lbs for cleans and overheads. First 5 rounds were under 2 min. Next 2 rounds were under 2:10, last round got me..was just under 2:30
Really good job!
Scaled to 135#
1:36/1:36/1:34/1:36/1:37/2:00/2:15/2:52
First 5 sets U/B, then 9/1, 7/3, 5/3/1/1 on S2OH. Did not want to pick that bar up when I failed a rep.
Wow! You were flying on those first five rounds! Awesome job!
Used 115 lbs for power clean and shoulder to overhead.
1:48/1:40/1:35/1:43/1:58/1:56/1:51. Was able to stay under 2 min for all 8 sets!! Went unbroken on all shoulder to overhead reps.
Super fast times and very consistent! Great work today!
RX 1:57. 2:02. 2:05. 2:33. 2:55. 2:54. 3:14. 3:23. Total time: 21:02
Nice work, Kyle.
135lbs all rounds under 2:20
Awesome, Jake!
RX, but only 6 rds–2:30/2:24/2:21/2:25/2:37/3:01
All rows :50 +/- 1, PCs UB, S2O UB first 4 rds, then 2 sets for last 2.
I knew going in the S2O would be the weak point and they were. Hated cutting it short and I could have struggled through last two rounds of S2O but as you can see from times I was going south fast and didn’t want to break form.
Max pause front squat 260
Metcon. Had to do with partner but we did
Congo line style
250 row (other rests)
5 power cleans 135 (other rests)
10 shoulder to overhead 135 (other rests)
Chose 135 because I will be using that weight in a competition on May 9th.
Each person finished all 8 rds separately and in a time of 28:20
All power cleans and s2o were unbroken.
Great job, Forrest! You really figured out how to make this work for your group and goals! What’s the competition?
It’s called the Triumph Games. Held in Northern Kentucky. 5 events total. Would you recommend testing the workouts out on Saturdays leading up to the comp in place of the regularly scheduled Invictus Wods?
Do you already know the workouts? Which is more important to you: your overall fitness or winning the competition?
Yes they have posted all workouts.
I by no means will be winning the competition. There are some heavy hitters (regionals and grid league) which I am far from.
You should probably practice elements of the workouts like transitions or problem movements also so you can strategize on how to attack it. But I wouldn’t just do the workouts over and over.
Used 115lb @100% effort to get a good cardio burn:
1:24/1:31/1:34/1:37/1:37/1:40/1:41/1:34 all touch and go unbroken throughout
Great Job! Those are blazing times!
RX’d.
1:45-1:42-1:38-1:34-1:34-1:36-1:37-1:39
1:50 pace on row. TnG unbroken throughout.
Awesome job, Mike!
1:33/1:41/1:49/1:59/1:54/2:03/2:00 = 14:59 @ 115lbs
Oh wow! You went out hard on that first set! Great work today!
The push got heavy fast!