A.
Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps @ 32X1

B.
Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

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Britt J
Britt J
April 3, 2018 9:31 pm

A FS RX stayed light
65/85/95/105/115

B. 4 sets
2rds and rest reminder of 3 min
Ring pull-ups from ground
Push-ups
Ring sassisted squat to maintain form during increased volume

Candy Olkey
Candy Olkey
April 3, 2018 12:49 pm

A. Front Squat warm up x 3 @ 85#, 105
125/130/135/140×2/140×1
B. E2M OHS x 3 @ 75#, 85, 95, 105, 115
C. RX – 2R/2+1/2+5/1+27 = 8r+3 (243reps)
***Last done on 9/11/17 @ 268 reps

Luke Tipton
Luke Tipton
April 2, 2018 9:20 pm

A:
Luke: 175/195/205/215/225
Anika: 115/125/135/145/155

B:
Luke: 7 + 11
Anika: (Done with Pike pushups and held a band for stability on pistols)
6 + 27

Ryan Bliss
Ryan Bliss
April 2, 2018 8:47 pm

A: 115/135/155/175/185 as Rx. Lower back a little better each time

B: Rx 6 rounds + 27 reps.
Had to use slight band assist after first 3 rounds of pistols and doubles and singles on pull-ups the last 3. 9/6 before that.

Silas Schadegg
Silas Schadegg
April 2, 2018 6:23 pm

A. 185,195,205,215,225
No pain in my ankle, no pain in my knee. Feeling good, feeling stronger.

B.6+23
Right shoulder feeling pinchy. My entire back is super tight! Esp. My traps.

Something I’ve realized I do, is workout with my shoes untied almost all the time, unless I’m running, or jumping. Anybody else workout with their shoes untied?

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Michele Vieux
April 2, 2018 6:45 pm
Reply to  Silas Schadegg

I have always been a loose shoe tier myself. Just curious, do you have super high arches? Or wide feet?

Silas Schadegg
Silas Schadegg
April 2, 2018 9:26 pm
Reply to  Michele Vieux

I actually don’t have super high arches, but I have wide feet!

MROD
MROD
April 2, 2018 5:56 pm

A. 190 / 210 / 215 / 220 / 220. 3 @ 32×1. Tempo and pause are rotten.

B. 183 rx. Pull-ups the gate keeper.

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Michele Vieux
April 2, 2018 6:46 pm
Reply to  MROD

#gainz coming your way though!

Trion Horgan
Trion Horgan
April 2, 2018 5:34 pm

A. 135/155/165/165/185 @ tempo. Got some equipment from a box that was closing to start a home gym. Realize that I’m missing change plates.

B. 11+23 Rx except subbed 30# d-ball shoulder tosses as sub for pull up a (bar is on the way).comment image

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Michele Vieux
April 2, 2018 6:46 pm
Reply to  Trion Horgan

Sweet find!!

Trion Horgan
Trion Horgan
April 2, 2018 8:41 pm
Reply to  Michele Vieux

Thanks! Got the following for $750:
Barbell
Pair of 45,35,25,15,10 bumpers
Box
30# d-ball
20# d-ball
20# med ball
70# kb
50# kb
40# dbs
6 rubber mats
Pumped to have this at the house so I can get some work in on the weekends and travel days!

Ryan Bliss
Ryan Bliss
April 2, 2018 6:50 pm
Reply to  Trion Horgan

Nice!

thelonghorn
thelonghorn
April 2, 2018 7:35 pm
Reply to  Trion Horgan

Welcome to the club. Hit up Academy for some cheap iron plates. 2x5s and 2×2.5s will do the trick.

Trion Horgan
Trion Horgan
April 2, 2018 8:36 pm
Reply to  thelonghorn

Thanks! Still need a few things. Definitely hitting up Academy for some plates

Eric S
Eric S
April 2, 2018 5:23 pm

High hang snatch 5×2: 165lbs
Front squat: 1×3 @ 215, 2×3 @ 195
Stiff leg DL: 3×8 @ 225

I actually did “Mary” wrong. I started fresh each round. Oh well I went:

2+13
2+12
2+10
2+15

170 total reps.

I hurt my knee last summer doing pistols so I was super cautious and had my medball nearby until I got the groove.

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Michele Vieux
April 2, 2018 6:47 pm
Reply to  Eric S

Great job! I never do pistols because of my knee. Always feel free to sub so you stay injury-free. Glad it’s ferling good though!

Janelle Hudgin Winston
Janelle Hudgin Winston
April 2, 2018 4:30 pm

A. Tempo pause squats.
Wasn’t sure where to start ar 85 felt heavy. ?‍♀️
95, 105, 115, 125, 135

B. Made up my own WOD as I did Mary yesterday and tore my hands all up. (I should add that I kipped the HSPU )

15 MIN AMRAP
Run 400 meters
15 GHD sit ups
10 stationary dips.

4 + 1 Dip. Finished the Last round in another min.
Did most of the dips strict. Getting better at this.

Joey Maltais
Joey Maltais
April 2, 2018 4:35 pm

Nice work Janelle! Hope your hands heal fast! I’m in the same boat lol

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Michele Vieux
April 2, 2018 6:49 pm
Reply to  Joey Maltais

What do you guys do for torn hands? @thelonghorn had a suggestion…I just can’t remember right now…

Eric S
Eric S
April 2, 2018 7:38 pm
Reply to  Michele Vieux

Shave the excess skin, then hit it with neosporin nonstop. Cover it for a day or two, then coat it in aquafor until healed. I found the early neosporin helps heal really fast and the aquafor keeps it moist so I can continue to train.

Joey Maltais
Joey Maltais
April 3, 2018 2:19 pm
Reply to  Michele Vieux

I’ve just been using vitamin E ointment on them…. it’s ok. TLH suggested some kind of tea I think?

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Michele Vieux
April 4, 2018 11:24 am
Reply to  Joey Maltais

That was it! The tea bags! But NOT peppermint…

Mike Slagle
Mike Slagle
April 2, 2018 5:13 pm

Great work and like Joey said heal up quickly!

Janelle Hudgin Winston
Janelle Hudgin Winston
April 2, 2018 8:17 pm
Reply to  Mike Slagle

Thanks Mike. ?

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Michele Vieux
April 2, 2018 6:48 pm

Great job! Guess what we are doing in tomorrow’s workout? Dips! Haha

Janelle Hudgin Winston
Janelle Hudgin Winston
April 2, 2018 8:17 pm
Reply to  Michele Vieux

What!!!!!??? Well I guess I am just super intune with the programing. ?‍♀️

Dustin C.
Dustin C.
April 2, 2018 4:22 pm

A. Actually followed tempo
185,225,235,245,255 it got crispy in the hole on last set
B. 2+3/2+7/2+3/2
8+13

First time doing pistols in a workout almost ducked it but nope not today!

thelonghorn
thelonghorn
April 2, 2018 4:26 pm
Reply to  Dustin C.

Crushed it!

Dustin C.
Dustin C.
April 2, 2018 4:27 pm
Reply to  thelonghorn

Thanks bro u did as well!

Joey Maltais
Joey Maltais
April 2, 2018 4:34 pm
Reply to  Dustin C.

solid on both parts man

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Michele Vieux
April 2, 2018 6:49 pm
Reply to  Dustin C.

PR for following tempo!! 🙂 Super impressive numbers for that!

Mike Slagle
Mike Slagle
April 2, 2018 3:48 pm

This was good to hit again. I started off a lot heavier after going to light last week.
A. 185 then 215 the last four sets. Those first 5 seconds seemed like an eternity the last two sets. I capped at 205 last week and that was just the last set.
B. 10 shoulder taps subbed for hspu, pistol squats on my bench (right depth for me). My balance needs work on pistols.
5 rounds and 2 reps
C. Tabata lsits on rings

thelonghorn
thelonghorn
April 2, 2018 4:28 pm
Reply to  Mike Slagle

I can’t believe you willingly chose ring l-sits!

Mike Slagle
Mike Slagle
April 2, 2018 5:15 pm
Reply to  thelonghorn

Haha! This from guy slinging 150 lb sandbags and killing it on the AB!

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Michele Vieux
April 2, 2018 6:50 pm
Reply to  Mike Slagle

Maybe time for some ankle or hip stability work. Can you pinpoint which?

Mike Slagle
Mike Slagle
April 2, 2018 7:10 pm
Reply to  Michele Vieux

Good question. What would you look for to find that out? One thing that was obvious is how much stronger my right leg is. I’m a basketball player (long and lean), and I’m left handed so I jump off my right leg a lot.

Wes in Denver
Wes in Denver
April 2, 2018 2:14 pm

Will be back to the grind tomorrow. Was at the grandparents farm in South Dakota the last five days so had to make up my own WODs.comment image

Joey Maltais
Joey Maltais
April 2, 2018 3:33 pm
Reply to  Wes in Denver

Hahah awesome

Mike Slagle
Mike Slagle
April 2, 2018 3:41 pm
Reply to  Wes in Denver

Looks like fun!

thelonghorn
thelonghorn
April 2, 2018 4:27 pm
Reply to  Wes in Denver

Farmer strong, I like it!

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Michele Vieux
April 2, 2018 6:51 pm
Reply to  Wes in Denver

Farm strength!! Looks fun!

JT
JT
April 2, 2018 1:52 pm

A. 5×3 front squats at tempo. 225,235,245,255,265
B. 4x3min “Mary” RX aside from holding a band for balance.

Joey Maltais
Joey Maltais
April 2, 2018 1:57 pm
Reply to  JT

Wow that’s some serious weight on A, great work

JT
JT
April 2, 2018 2:13 pm
Reply to  Joey Maltais

Thanks. Shooting for a 405 back squat this year.

Joey Maltais
Joey Maltais
April 2, 2018 3:33 pm
Reply to  JT

Looks like you’re well on your way

Mike Slagle
Mike Slagle
April 2, 2018 4:07 pm
Reply to  JT

Strong on A and fast on B!

ColoradoLivin
ColoradoLivin
April 2, 2018 1:19 pm

A.) done at 150

B.) subbed 10 strict pullups, rest RX. Finished 2 pullups shy of 6 rounds

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Michele Vieux
April 2, 2018 6:51 pm
Reply to  ColoradoLivin

Awesome job with strict pull-ups!

Katie Hood
Katie Hood
April 2, 2018 1:13 pm

What would be a good substitute for landmine presses? I have DB, barbell, bumper plates, but no landmine setup (and I don’t really wanna shove my bar in a corner and make a temp setup). Initially I thought overhead or push press but saw on YouTube the landmine press is really more for chest…

Mike Slagle
Mike Slagle
April 2, 2018 1:47 pm
Reply to  Katie Hood

I might sub zpress for land mines

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Michele Vieux
April 2, 2018 6:53 pm
Reply to  Mike Slagle

That’s a good one, mike. Do you have a rig? You can use the j-hook in the bottom hole as a receiver for the barbell for the landline. Otherwise you could do half-kneeling single-arm Db Press.

Joey Maltais
Joey Maltais
April 2, 2018 10:55 am

A. Pause squats: 3x 175#-180-185-190 then 190×2 Last week i finished with 5×175 and barely got the last rep. 190×3 was a total max effort and couldn’t get it a second time eventhough I gave myself 45s extra rest. It’s also a new 3RM During rests: YTW. Total: 2 sets each x 15 reps A.1: E2MOM x 10 min OHS x 3 reps: 85#-105-115-125-135 (new 3 RM) B. Scaled to SHSPU with 1 abmat Set 1: 2 rd + 2 Set 2: 4 rd + 3 Set 3: 5 rd + 25 Total: 7 rd + 3 Hands ripped during… Read more »

jorge gonzalez
jorge gonzalez
April 2, 2018 11:14 am
Reply to  Joey Maltais

Great job today Joey!

Joey Maltais
Joey Maltais
April 2, 2018 1:48 pm
Reply to  jorge gonzalez

Thanks Jorge!

Mike Slagle
Mike Slagle
April 2, 2018 4:09 pm
Reply to  Joey Maltais

Great work Joey! That’s a ton of squat workand congrats on the prs.

Joey Maltais
Joey Maltais
April 2, 2018 4:36 pm
Reply to  Mike Slagle

Thanks Mike! Nice work to you a well you crushed it!

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Michele Vieux
April 2, 2018 6:54 pm
Reply to  Joey Maltais

Wow! You hit a 3rm on pause squats?! Nice! Your hard work is certainly paying off. Excited for you crushing goals this year!

Joey Maltais
Joey Maltais
April 3, 2018 2:18 pm
Reply to  Michele Vieux

Thanks Michele! I need to msg you about that for some help actually!

Jérémy Dagorn
Jérémy Dagorn
April 2, 2018 9:24 am

A. 155/175/185/195/195#
B. Did Box handstand push ups and pistol squats from a 25# plate. First time doing pistol squats. Did around 6 rounds.

C. Practice DU + Abs wheel 3 sets of 8 reps and 1 min practice DU (didn’t feel great).

Just signed up for the 3 days a week weight lifting program, pretty excited about it!

Joey Maltais
Joey Maltais
April 2, 2018 1:49 pm

Awesome about the WL program! I’ve considered that one in the past too, really looks great!! Keep us updated on your progress

Jérémy Dagorn
Jérémy Dagorn
April 2, 2018 4:24 pm
Reply to  Joey Maltais

Will do!

Mike Slagle
Mike Slagle
April 2, 2018 4:10 pm

Great job man! Let me know how the program goes. Keep posting in here if you would.

Jérémy Dagorn
Jérémy Dagorn
April 2, 2018 4:25 pm
Reply to  Mike Slagle

Sure thing!

Mike W.
Mike W.
April 2, 2018 8:24 am

A: 105/115/135/185/185 (forgot about tempo…prob 1 sec in bottom position)

B: (did fitness track today) 12 rds+10 reps

5 strict pull ups
10 push ups
15 air squats

Joey Maltais
Joey Maltais
April 2, 2018 1:50 pm
Reply to  Mike W.

Way to push it! Well done

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Michele Vieux
April 2, 2018 6:55 pm
Reply to  Mike W.

Great job, mike!

jorge gonzalez
jorge gonzalez
April 2, 2018 6:30 am

A) In 15 minutes build up to 1 heavy power snatch. In kgs: 30, 40, 45, 50, 55, 60, 65, 67.5 (PR!!!!). Failed 70 in the funniest way possible https://www.instagram.com/p/BhEPik-hJ8w/ There’s so much to polish in my clean technique; I’ll be attending a few seminars of oly weightlifting this year in order to work on it; right now, I’m trying to assess the obvious points of improvement with a lot of video recording. B) “Isabel”: 30 snatches for time, scaled to 50 kgs. Time: 4’15”. This went much better than I expected. I used power snatches and split the in… Read more »

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Michele Vieux
April 2, 2018 8:21 am
Reply to  jorge gonzalez

Congrats on the PR today! There’s always a lot to work on when doing the Olympic lifts so pick one thing to focus on at a time. I’d suggest that focus be to keep the weight on the mid-foot throughout the entire movement. You are shifting around quite a bit and are mostly on your toes which is throwing you off balance.

jorge gonzalez
jorge gonzalez
April 2, 2018 9:17 am
Reply to  Michele Vieux

I’m actually trying to correct that, it’s still a work in progress. Also, I think my warmup was poor as I rushed into the wod today, so my mobility wasn’t all there and that made my lifting funky.

Joey Maltais
Joey Maltais
April 2, 2018 1:52 pm
Reply to  jorge gonzalez

Congrats on your PR and your DU Jorge! You da man!

Wavy_Dave
Wavy_Dave
April 2, 2018 5:57 am

Hey all, decided to sign up for the Invictus Strength Cycle so I’ll be immersed with that for the next eight weeks. Lots of deadlifts and presses today; it was great!

James Dalton
James Dalton
April 2, 2018 7:23 am
Reply to  Wavy_Dave

Enjoy Dave!

Joey Maltais
Joey Maltais
April 2, 2018 8:15 am
Reply to  Wavy_Dave

It’s a fun program, enjoy!!

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Michele Vieux
April 2, 2018 8:26 am
Reply to  Wavy_Dave

Have fun and see you soon!

Mike Slagle
Mike Slagle
April 2, 2018 4:11 pm
Reply to  Wavy_Dave

Keep posted ngnin here if you can. I’m excited to hear how it goes!