For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:
8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips
Rest 4 minutes, and then…
8 Ground to Overhead (135/95 lbs)
8 Toes to Bar
Grip and core toasted.
1: 205lb DL and pull ups
4 rounds – the grip after deadlift was bad so I could hardly kip
2: Rx
4 rounds
3: 105lb G2O
3 rounds + 2
Did this solo so 1:1 work rest.
DLs scaled to 205# / G2OJ to 115# but stayed a bit heavy
Rested 1:1
6/3/3 Wow !!! Smoked
Rested 1:1 for each 8 min AMRAP
A. 6 rounds
B. 5 rounds
C. 5 rounds
Rx
Attacked this alone per Michele’s suggestions: Every 2 minutes for 8 minutes (4 sets): 8 Deadlifts (225 lbs) 8 Chest-to-Bar Pull-Ups Rest remainder of the 2 minutes Rest 4 minutes, and then… Every 2 minutes for 10 minutes (5 sets): 8 Burpee Box Jump-Overs (24″/20″) 8 Stationary Dips Rest remainder of the 2 minutes Rest 4 minutes, and then… Every 2 minutes for 10 minutes (5 sets): 8 Ground to Overhead (95 lbs) 8 Toes to Bar Rest remainder of the 90 seconds Holy mackerel! That was fun and sooooo hard. Proud I stuck with it. On B, I ended… Read more »
Great work! This was fun and was challenging.
Scale everything ugh!
Done alone
E2M 4 sets
8 DL @125#
8 high banded PU- I like my head so no c2b
E90s 5 sets
8 burpee box jump. No room to do overs
6 ring dips with band UB
E90s 5sets
7G2OH 1-95#/4rd@85#
7 strict leg lifts
Still suck at cardio… guess I need to do it more often
A. 4×2 front squats 32X1: 245,265,275,275
B. 3x8mAMRAPs team (4m rest)
8 Deadlift #250, 8C2B: 8+13
8 BBJOVER, 8 ring dip: 8+2
8 G2OH #135, 8 T2B: 7+12
Rx solo rest 1:1
4 / 4 / 4 PC to PP
A1 4rnd
A2 4rnd
A3 3rnd
Used a 1/1 work rest ratio
Yesterday’s work
A. Unsupported seated press: 4x 85-95-105-105, 2×105#
B. AMRAP 15 min
400m run
8 strict pull ups
12 strict press 90 degrees 85#
3 rds + 5 pull ups
Ran on treadmill @8mph. Pull ups felt weak today so 5-3 all sets. For the press 8-4 / 7-4-1 / 7-3-2
B.1: 3 sets db bench press: 6x 65# all sets
C. Emom 6 min
10 supine ring rows @2111
45s plank
I have high hopes for that press helping out my hspu!
Enjoy your weekend!!
My hero …throwing in some bench! Great work Joey!
A) 10 rounds +5 reps
Me 225 tiff 125
B) 7 rounds rings for me bench for Tiff
C) 7 rounds 115/65
Did deadlifts and bench press before the metcon
You guys killed it!
Thanks Mike looks like u smashed also!!!
Great work guys!
I got in a good warmup and mobility drills today. That’s been lacking this week for me.
I worked on my snatch and clean pulls 205; 225
1 min pronated and supinated hangs
A1. Subbed 4 275 deadlifts
3 rounds +4
A2. 4 rounds flat
A3. EMOM 10 T2B
B. Foam rolling and stretching
Great work Mike!
Took today to work on weaknesses and catch up on the missed pause front squats. A. Every 3 minutes, for 15 minutes (5 sets) of: Pause Front Squat x 3 reps @ 32X1 72.5 77.5 82.5 87.5 92.5kg 2.5kg off my old front squat 1rm, super pleased. B. Every 3 mins for 12 mins 10 Supinated Dumbbell Bench at 30×1 24kg each hand 10 single arm Landmine row each side 15kg C. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: strict ring pullups to sternum x Max Reps in 45 seconds 8 8 8 Station 2:… Read more »
Great work and it’s always fun to see progress!
Thanks Mike, strong stuff on A1 from you!
Thanks bro!
Well done James! That’s some awesome work man
Thanks Joey, need the rest day today!
Same here man, my glutes are still destroyed from those lunges
Did Friday’s work which started with 40 min of upper body mobility. Did most of the videos that Michele posted. I had never rolled out my lats before. .that hurt so damn bad it made me nauseous…I’ll be doing it daily now! A. 5 sets unsupported seated strict press BBx4, 45×4, 55×4, 65×3, 55×4 ***lots of lower body mobility between sets B. AMRAP IN 15 min – 3R+4 bhspu 400m run on treadmill 8 strict pull ups (4,2,2) 12 banded strict handstand push ups C. EMOM for 6 min 1. 8 supine ring rows @2111 (feet on box) 2. 45s… Read more »
Good work and I agree rolling out your lats hurts. It doesn’t feel any better, but it does help recovery and reduces soreness.
Awesome work Candy! You’re the mobility work queen now!
Snatch from blocks: 1@185, 3×2 @ 165
2 front squats + 1 jerk x4 @215
Deficit deadlift 4×5 @ 225
Don’t have a training partner so I did the movements as prescribed but in the following format:
3x 4minute AMRAPs with 2 minutes rest between
2+10
3+1
2+5
128 total reps
Here’s a timer for those doing this solo: http://www.intervaltimer.com/timers/7909561-invictus-performance-april-7-2018
Did a different workout with a friend at 7am this morning. 30min emom.. Min 1 – 12 x 22.5kg (50 pound) dumbbell snatch Min 2 – 12 Cal row Min 3 – 12 Cal Assault Bike. Completed. Got tough on the legs and lungs 9 hours later this came out and it looked too fun not to do! I did it by myself and didn’t read the suggested single person sub so did equal work:rest First round – 5 rounds + 8 deads. Each round took around 45seconds. Easy deads and fast quick singles on c2b. Second round – subbed… Read more »
Double day! Nice work
It wasn’t the best idea I’ve ever had!
How do those legs feel after the second WOD!??!!
Thanks guys, apart from some lower back doms and a rip on my hand, I’m feeling pretty good today! Rest day!
That is a ton of work you got done. Get some rest!
Crazy volume good job!
WARM-UP W1 – Spend 5-10 minutes on your problem areas. W2 – Foam Roll/Lacrosse Ball Mash: – Piriformus – Pecs – Lats – Thoracic – Calves W3 – One Set: – Pronated Hang from Pull-Up Bar x 60-90 seconds – Air Squats x 10-15 reps – Banded Good Mornings x 15-20 reps – Push-Ups x 10-15 reps – Supinated Hang from Pull-Up Bar x 60-90 seconds – Banded Good Mornings x 15-20 reps – Jumping Squats x 10-15 reps – Burpees x 10-15 reps AQAP WORKOUT If you are attacking this alone: Every 2 minutes for 8 minutes (4 sets):… Read more »