PERFORMANCE
Warm-Up.
One set of:
Run 400 Meters
Kettlebell Sumo Deadlift x 20 reps
Run 300 Meters
Scapular Pull-up x 10 reps
Run 200m
Kettlebell Swing x 10
Kipping Pull-up x 6-8 or Strict Pull-up x 3-4
Then…
For time:
1200 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Pull-Ups
800 Meter Run
40 Kettlebell Swings
20 Pull-Ups
400 Meter Run
20 Kettlebell Swings
10 Pull-Ups
Introducing our newest location…
19:49 w/ strict pull ups and 3,000, 2,000, 1,000m BikeErg
22:14 RX (treadmill run)
50 yo
28:30
Strict PU 20 15 5
For Time:
1500M Row
60 KB Swings (63#)
30 Pull Ups
1000M Row
40 KB Swings (63#)
20 Pull Ups
500M Row
20 KB Swings (63#)
10 Pull Ups
27:37 – Unbroken KB Swings, 1:51, 1:58, 1:54 averages, so way too much time spent in pull ups
For time:
2400m bike erg
60 Kettlebell Swings (24/16 kg)
30 Pull-Ups
1600m bike erg
40 Kettlebell Swings
20 Pull-Ups
800m bike erg
20 Kettlebell Swings
10 Pull-Ups
Ran 5k this morning so changed it to bike instead.
18:08
27:22
Good one!
Air runner
With bicep curls (25s)
Single arm rows (50s)
Shoulder PT starts tomorrow to avoid surgery.
26:42
Really regretting that extra dessert at Easter dinner.
RX 23:50
Did D1 of Invictus 3D weightlifting first so I cut this way down.
250 Row
30 AKS
8 pull-ups
250 Row
20 AKS
6 pull-ups
250 Row
10 AKS
4 pull-ups
11:34
22:20 – RX
Runs were fairly slow but outside in the wind and up hills and through puddles and snow. 😂.
KBS – 40/20, 30/10, 20
Pull ups – 15/6/6/3, 12/8, 10
Feeling pretty beat up from the weekend wods.
Partner wod yesterday had 64 pull ups and clean and jerks, so the arms and lats are already lit.
Saturday did 20 min AMRAP
Run 400m
5 BMU
It was fun but now everything hurts because I am getting old.
20:36
Done with 1500. 1000, 500m rows. It snowed here today…
60 lb kbs
Strict pull-ups
Travis’s core workout 7
Congrats Invictus on the DC location!
25.04
A. For Time – RX – 25:54 1200m Run – TM – 6:26 60 KBS @ 16kg – American swing – 40/20 30 Strict Pull Ups – quick singles in set of 10/5/5/5/5 800m Run – TM – 4:18 40 KBS – 30/10 20 Strict Pull Ups – quick singles in sets of 10/5/5 400m Run – TM – 2:08 20 KBS – UB 10 Strict Pull Ups – quick singles ***Really debated on the strict pull ups..but sooo glad I went for it..they actually weren’t that bad…I had myself pegged for about 33:00 on this..nice to be so far… Read more »
Way to push yourself on the strict pull-ups! Committing to doing those has helped me immensely in the last year plus.
1200m run TM
60 KBS 24kgs UB
30 pull ups on rings 15/10/5
800m run TM
40 KBS UB
20 pull ups on rings 10/6/4
400m run TM
20 KBS UB
10 pull ups on rings 6/4
22:32
22:08
Subbed 60/40/20 calorie Echo bike for run because it’s raining.
Nice work Lee..great sub! Someday I hope to own an assault runner so I can ditch the TM when in the winter or when the weather doesn’t suit me.
Don’t do it! The AR is horrible! So much harder than running outside. I hate the dumb thing. I would rather row or AB than run on the AR and I’m not bad at running. 😂
I’ve heard you and others say how hard it is..but in NY we only have a maximum of 6 months that running outside is possible. Yes the TM works..but it really makes for a hard transition back to running outside. I think the AR would make that a smother transition and may even help my outside running..because I am in NO way a good or fast runner. I can run forever but at a slow moderate pace.
22:32 Am kb, butterfly PUs
Great work BForce!
18 minutes…. Pull up bottleneck
Holy Smokes this is FAST Lauren…great work!!
Incredible work Lauren!