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)

guest
43 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Aaron Lesher
Aaron Lesher
April 11, 2015 10:14 am

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

Todd E.
Todd E.
April 10, 2015 8:36 pm

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!

wavatar
Admin
Michele Vieux
April 11, 2015 7:59 am
Reply to  Todd E.

Super fast rows! For the cleans, were you touch-and-go or dropping it?

Todd E.
Todd E.
April 11, 2015 10:24 am
Reply to  Michele Vieux

Touch and go’s, I suppose dropping it would have saved a lot of grip….

Jon S
Jon S
April 10, 2015 5:48 pm

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.

wavatar
Admin
Michele Vieux
April 11, 2015 7:56 am
Reply to  Jon S

But you did so good!

Joan D
Joan D
April 10, 2015 4:12 pm

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

wavatar
Admin
Michele Vieux
April 11, 2015 7:55 am
Reply to  Joan D

Great idea in making this a team workout! I bet that was a fun one!

Joan D
Joan D
April 11, 2015 9:37 am
Reply to  Michele Vieux

Yeah all the way to round 1! Lol

Bz
Bz
April 10, 2015 4:01 pm

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

wavatar
Admin
Michele Vieux
April 11, 2015 7:54 am
Reply to  Bz

Tough one but you did great!

Victor Robles
Victor Robles
April 10, 2015 2:49 pm

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

wavatar
Admin
Michele Vieux
April 11, 2015 7:54 am
Reply to  Victor Robles

Nice, Vic. Way to reign it back down after the 5th set and finish strong!

Victor Robles
Victor Robles
April 11, 2015 7:02 pm
Reply to  Michele Vieux

Thanks Michelle! I think I finally got warmed up lol!

Kimmi
Kimmi
April 10, 2015 12:39 pm

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.

wavatar
Admin
Michele Vieux
April 11, 2015 7:53 am
Reply to  Kimmi

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.

Andy M
Andy M
April 10, 2015 11:30 am

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.

Joan D
Joan D
April 10, 2015 4:32 pm
Reply to  Andy M

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

wavatar
Admin
Michele Vieux
April 11, 2015 7:51 am
Reply to  Joan D

What Joan said.

Brian
Brian
April 10, 2015 9:48 am

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

wavatar
Admin
Michele Vieux
April 11, 2015 7:50 am
Reply to  Brian

Really good job!

Josh
Josh
April 10, 2015 9:39 am

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.

wavatar
Admin
Michele Vieux
April 11, 2015 7:49 am
Reply to  Josh

Wow! You were flying on those first five rounds! Awesome job!

Brian Sink
Brian Sink
April 10, 2015 8:45 am

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.

wavatar
Admin
Michele Vieux
April 11, 2015 7:48 am
Reply to  Brian Sink

Super fast times and very consistent! Great work today!

Kyle J Smith
Kyle J Smith
April 10, 2015 8:31 am

RX 1:57. 2:02. 2:05. 2:33. 2:55. 2:54. 3:14. 3:23. Total time: 21:02

wavatar
Admin
Michele Vieux
April 11, 2015 7:47 am
Reply to  Kyle J Smith

Nice work, Kyle.

jake
jake
April 10, 2015 7:46 am

135lbs all rounds under 2:20

wavatar
Admin
Michele Vieux
April 11, 2015 7:46 am
Reply to  jake

Awesome, Jake!

Nick
Nick
April 10, 2015 7:46 am

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.

Forrest Hunt
Forrest Hunt
April 10, 2015 7:21 am

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.

wavatar
Admin
Michele Vieux
April 10, 2015 7:39 am
Reply to  Forrest Hunt

Great job, Forrest! You really figured out how to make this work for your group and goals! What’s the competition?

Forrest Hunt
Forrest Hunt
April 10, 2015 8:30 am
Reply to  Michele Vieux

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?

wavatar
Admin
Michele Vieux
April 10, 2015 8:01 pm
Reply to  Forrest Hunt

Do you already know the workouts? Which is more important to you: your overall fitness or winning the competition?

Forrest Hunt
Forrest Hunt
April 10, 2015 8:18 pm
Reply to  Michele Vieux

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.

wavatar
Admin
Michele Vieux
April 11, 2015 7:45 am
Reply to  Forrest Hunt

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.

Greg
Greg
April 10, 2015 5:58 am

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

wavatar
Admin
Michele Vieux
April 10, 2015 7:38 am
Reply to  Greg

Great Job! Those are blazing times!

Mike@CincinnatiStrength
Mike@CincinnatiStrength
April 10, 2015 5:56 am

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.

wavatar
Admin
Michele Vieux
April 10, 2015 7:37 am

Awesome job, Mike!

Anthony
Anthony
April 10, 2015 5:45 am

1:33/1:41/1:49/1:59/1:54/2:03/2:00 = 14:59 @ 115lbs

wavatar
Admin
Michele Vieux
April 10, 2015 7:37 am
Reply to  Anthony

Oh wow! You went out hard on that first set! Great work today!

Anthony
Anthony
April 10, 2015 8:11 am
Reply to  Michele Vieux

The push got heavy fast!