PERFORMANCE

Warm-Up.

Two sets of:
Burpee x 5
Waiter’s Carry (Single Dumbbell Overhead) x 50 feet per arm

Followed by…

Two sets of:
Dumbbell Cossack Squat x 10 (5 per side, hold dumbbell by both heads)
Single-Arm Dumbbell Push Press x 10 per side

Then…

A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today’s 3-RM.

B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24″/20″)

 

 

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Tanner
Tanner
April 20, 2022 4:22 pm

I’m a day behind.

A) 95-115-135-145-155- failed 165

B) 9:30 pistols need improvement but happy I stuck with them

Getty
Getty
April 20, 2022 6:15 am

A: 135, biggest weakness in movements for me
B: 8:38 (slight supported w/ rings pistols, at 255# not my favorite movement)

Rafael
Rafael
April 19, 2022 4:43 pm

A: 3RM: 150lb
B: 9:55

Logan Harris
Logan Harris
April 19, 2022 4:27 pm

A. 95-115-130-140-150-155(only 2)
B. 9:52 Rx

Aaron Danielson
Aaron Danielson
April 19, 2022 4:10 pm

A. 95-105-115-120-122.5×2-122.5×3
B scaled to cossack squats, 24″ box, 50# DBs 10:07

Anika Tipton
Anika Tipton
April 19, 2022 3:18 pm

A. 65#x3/75×3/80×3/85×3/90×2/95×2
B. 9:54 with banded pistols.

BForce
BForce
April 19, 2022 2:01 pm

A. Shoulder machine work
B. 7:36 w/50’s lbs

david
david
April 19, 2022 12:33 pm

Is the DB Push Press using 1 or 2 DBs?

Anika Tipton
Anika Tipton
April 19, 2022 3:19 pm
Reply to  david

2

Alban
Alban
April 19, 2022 12:04 pm

A) 95/115/125/130/135/135

B) Rx 2:09/4:33/7:10/10:25/12:56

Candy Olkey
Candy Olkey
April 19, 2022 11:10 am

A. Unsupported Seated Strict Press – 55×3, 65×3, 75×1, 70×3, 70×3, 75×1
***Just kinda hit a wall at 75#

B. 5 Rounds for time – RX – 8:35
12 Alt Pistols – all UB
9 DB Push Press @ 35# – all UB
6 Burpee Box Jump Overs – all UB
***25s PR from March 2020 (in 2020 I used 30# DBs but did 12 reps)

Anika Tipton
Anika Tipton
April 19, 2022 3:20 pm
Reply to  Candy Olkey

Nice Candy!

Theo
Theo
April 19, 2022 9:54 am

A.
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today’s 3-RM.

30-35-40-42.5-42.5-42.5kg

B.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24″/20″)

10:02

Blake Shealy
Blake Shealy
April 19, 2022 9:40 am

Incline bench, 5×5 @ 175 & 185 (meh…)

Did yesterday’s metcon, RX
1200m run, 60 KB swings @ 53#, 30 PU
800m run, 40 KB swings @ 53#, 20 PU
400m run, 20 KB swings @ 53#, 10 PU

Time: 20:50

Shan
Shan
April 19, 2022 6:56 am

M55
Press 135
WOD. Subbed 35lbs. 10:27

Nicholas Adema
Nicholas Adema
April 19, 2022 4:16 am

DC!! Congratulations to the Invictus family and all of your success and accomplishments! I remember joining back in 2008 at the San Diego downtown location and even the colors were black and red. I was a member for about eight years until professional life grew and changed. While I am a home garage gym rat now, I still to this day follow the Invictus programming. The coaches and people in this community are some of the best grouping of people and I look forward to seeing all the big things you will accomplish.

Again, congratulations!!

-Nick

Lee
Lee
April 19, 2022 3:28 am

A.
95×3, 115×3, 120×3, 125×3, 130×2, 125×3

B.
11:10

Been challenging myself to push pistols faster, string multiples together rather than singles.

Candy Olkey
Candy Olkey
April 19, 2022 11:15 am
Reply to  Lee

Great work Lee..way to push yourself. I’ve learned and still push to “perfect’ that the straighter the front leg is and the further you reach out with your arms the more balance you will have. I also try not to over think it..if I don’t set my foot and drop my butt right away my brain tries to turn on (and that’s never a good thing for Candy). The faster I do them the better I am at them.