A.
Three sets not for time of:
L- Pull-Ups x 5-7 reps
Kettlebell Clean and Press x 5-7 reps each arm
Row Sprint Start to 150 Meters
B.
Complete as many rounds and reps as possible in 7 minutes of:
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
10 Toes to Bar
Bryan – A. L-Pull-Ups x 5 reps. Dumbbell clean and press, 60#. Run 120m.
B. 2 rounds + 17 wall balls.
A. Bp
B. Completed
C. 2 + 11 rx
D. Core
A:
1- Pull Ups x 7 reps (elbow was feeling this from the golfer’s elbow but made it through)
2- KB Clean and Press x 7 reps (each) @ 70# (left arm was tough with the elbow)
3- 26.9, 26.1 and 25.9 (felt good, getting stronger on row)
B:
2+35RX
All movements unbroken, few no reps on wall balls hurt, should have gone faster on box jumps. 3 full rounds on this would be smoking!
Fantastic story. But maybe tell someone who gives a shit.
7 L Pull-Ups
5 DB C&J with 90lb DB
2 rounds on the wod
A: KB 12kgs , all rounds 6:20
B: 2 rounds + 23 reps @ 30 Wall Ball Shots = 30 Swings KB 12kgs
I guys sorry for newbie question but I’ve just started with cross fit and I haven’t a box, I check online for a box feed and Invictus seems be what I’m looking for. But I dunno what are A and B exercises. Could someone explain me how I must perform it? Is B a variation of A? Is B an extra of A? Sorry again 🙂
A. L-Pull-ups 3 x 7; KB Clean & Press (24kg) 3 x 7; Row: 25.6s, 25.6s, 25.7s
B. Rx: 3 Rounds
A1)Lsit pull ups (supine grip) 3×7
A2)KB clean and press 3×7 53/62/71
A3)Row sprint starts 27.1/27.9/28
B) as RXd 2 rounds + 31
Lots of fun!
A: Lsit pullups: 5 each time, never tried these before. They were tough, my legs started pretty parallel and each pullups they dropped a bit:(
Kb cleans with 35#
Airdyne sprints
B: I was moving pretty slow today. 1 Rd + 57
A.
Pull-ups – 10, 9, 10
7 each arm w 53# all rounds
1:30-1:35/500m pace all rounds (stopped at 150m)
B. 2+4. Pushed hard today. Had to step up most BJ to keep moving.
Fun day!
KB clean and press – 3×7, 53lbs
L-Sit pull ups on rings, 3×7
Did some row sprints yesterday, so did some handstand walk practice instead
B) Rx – 2 rounds plus 5 wb’s
Couldn’t make the gym yesterday, subbed a bunch of sprint work at home. Felt great, then woke up with a very angry upper quad/hip flexor. Put a damper on today’s workout. Ended up doing:
KB C&P 3x5x50 ea
3 sets ea:
DB BP 8 x 80s
DB Rows 8 x 80
A.
L pull-ups: 6 x 3 sets
KB C&P @ 24kg: 5/arm x 3 sets (could not do even one rep @ 24kg a couple weeks ago)
Row sprint splits: 1:26.6, 1:29.4, 1:28.8
B.
1+51 Rx … rough
A) completed as rx 24k kb 7 reps for presses and pull ups.
B) no balls for wb so did 45lb thrustersx20 otherwise rx. 2+20
A1. L-Pull-ups (supine) – 3×7
A2. KB Clean and Press – 3×7 w/ 55#
A3. 150m Row Sprint starts (great practice)
B. As Rx – 2 rounds + 30
A. 6 pu’s per round. Straight legs for 4 reps then bent knee. 35# kb. Rows in 27-28sec.
B. As rx. 1+49. Still recovering from this cold so kept it smooth and slow. This still kicked my ass. Hopefully my engine can wake up by Monday.
A) L Pull Ups 6/5/5
Kettle 28kg 7/7/7 each arm
3x 150m sprint row
B) 2 rounds + 42 (RX)