Workout of the Day
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Box Jump Overs
25:00 – 800 Meter Run

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Bryan
Bryan
September 5, 2015 6:58 am

A. Bryan & Christy – 800m run vs. row.

Angelique
Angelique
August 9, 2015 5:50 pm

15 weeks pregnant
Substituted Row for 1000m run
Run 3:30
Burpees 4:40
Pull-Ups 2:30
Wall Balls 2:20
Box Jumps 1:50
Run 2:40

Leslie A
Leslie A
August 9, 2015 1:48 pm

Row 4:15
Burpees 4:01
Pull-ups 3:29
Wall balls 3:56, #14
Box J.O’s 1:56
Run 3:40

dayna
dayna
August 9, 2015 5:10 am

Row 4:12
Burpees 2:58
Pulls up 3:58
Wall balls 2:42. 16#/10ft
Box jump overs 1:39. 24″
Run 3:38

Amber Nollen
Amber Nollen
August 8, 2015 2:31 pm

Airdyne (I completely unscientifically determined that 500 “pumps” on the Airdyne is pretty darn close to 1000m row on my salvaged Airdyne with no screen) 4:04
Burpees 3:43
Strict pull ups 4:54 was bound and determined to get those 30 in in the 5 min. Just in the nick of time!!!
Wall ball 2:46
20″ box jump over 1:40
800 m run 3:08

Super fun!

Ryan Smith
Ryan Smith
August 8, 2015 2:18 pm

100m row – 3:13.4
50 burpees – 2:45
30 strict pullups – 4:00
50 wallballs 30# – 2:11
30 box jump over 24″ – :55
Subbed another 100m row for run – 3:16.3

Completed on the 5:00 timer

Seth Conner
Seth Conner
August 8, 2015 12:44 pm

Completed as a chipper. Had to break up burpees and WBs in RDs of 10s completed in 21:00 run hurt a lot.

Chris Duet
Chris Duet
August 8, 2015 11:03 am

A1.) 3:37
A2.) 2:40
A3.) 2:47
A4.) 2:07
A5.) 1:13
A6.) 3:28

Kyle J Smith
Kyle J Smith
August 8, 2015 10:33 am

Done (loved it.)

Greg
Greg
August 8, 2015 8:42 am

That was fun. Something different!

Row: 3:58
Burp: 4:01
Pu: 3:28
Wall: 3:13
Bjo: 2:39
Run: 4:28

Ami Martinez
Ami Martinez
August 8, 2015 8:30 am

I didn’t keep time individually. Burpees rest was the shortest. Subbed row for running.

Bryce Smith
Bryce Smith
August 9, 2015 9:09 pm
Reply to  Ami Martinez

Try to keep time in the future so your progress is measurable. Keep working hard Ami, we are so happy to have you as a part of the invictus community.

Jester
Jester
August 8, 2015 7:35 am

A1. 4:00
A2. 4:03
A3. 3:43
A4. 4:19 (20#)
A5. 2:50
A6. 4:12 (1.2mile airdyne).

23:07 total working time

Isabel Alvarado
Isabel Alvarado
August 8, 2015 6:12 am

Had to sub rowing for running because I did this at home
A1: 3:50
A2: 3:15
A3: 4:40
A4: 2:55
A5: 2:15
A6: 3:00

Erik - Stockholm
Erik - Stockholm
August 8, 2015 3:34 am

Extra: Hatch squat cycle week 3 day 2 (bs: @95kg Max, FS: @85 kg Max)

A1. 3:55 -1:05 rest
A2. 3:15 – 1:45 rest
A3. 3:05 – 1:55 rest
A4. 2:55 -2:05 rest (way faster than I thought)
A5. 3:00 -2:00 rest
A6 3:12

Fun WOD!

niqlas
niqlas
August 8, 2015 3:28 am

This one was tougher than I thought. Could barely do the pullups though. I think i have overstretched an abdominal muscle, it hurt so bad. Also tried to run on a flat running band this time, what a ridicilous difference to the curved one. Anyway, fun workout!

Bryce Smith
Bryce Smith
August 9, 2015 9:07 pm
Reply to  niqlas

Glad you had fun Niqlas! What did you do to your abdominal muscle?