Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65-70%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 4 reps @ 80-85%
*Set 7 – 6 reps @ 70-75%
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to September 10, 2019. This is the first re-test of a new Invictus benchmark!
A. %90
*Set 1 – 6 reps @ 65-70% 58 kg
*Set 2 – 4 reps @ 75-80% 67 kg
*Set 3 – 2 reps @ 85-90% 76 kg
*Set 4 – 1 rep @ 90-95% 81 kg
*Set 5 – 2 reps @ 85-90%
*Set 6 – 4 reps @ 80-85%
*Set 7 – 6 reps @ 70-75%
B. 9:21 RX
Front squat 195,225,280,325,280,225,195. Metcon 7:48
Warm-up
A) From 100 to 135kg feelling good in my back???.
B) Metcon: 7’27.
I think that i broke the thruster in too many sets (15-10-5-5-8-7). When i finished the set of 10, my quads said bye.
10:30 RX split thrusters into 10×5
A. 145, 165, 185, 200, 185, 175, 155
B. Rx 7:59
A. I’m lowering percentages for a while to work on my form which had gotten sloppy, and my lower back was feeling it.
205×6, 225×4, 255×2, 275×1, 255×3, 225×5, 205×7
B. Rx
row smooth and easy: 3:50
total: 11:19 (24 seconds faster than the first time)
Last time Thrusters were so hard to establish a rhythm. It was easier this time around to get bigger sets. Next time, I should shoot for rounds of 7.
A. 235/275/305/335/305/295/255
B. 7:58 Rx
Great work Danny!
A. 6×205, 4×235, 2×265, 1×285, 2×265, 4×255, 6×220
B. Rx 9:18 3:50 row 12-12-11-8-7
Great work Kyle!
Warm up done.
A. 300-340-380-400-380-360-320
B. 6:27. Row was 3:28 then 20-10-10-10 for thrusters.
You’re making us all look really bad every day Zach! Great job ?
Not true Anika! It’s all in the effort of the individual! Everyone’s doing great!
Zach, those are all incredible numbers! Well done.
A. 145#x6/165×4/185×2/205×1/185×2/175×4/155×6
B. 7:46- did 8:34 on 9/10! I opted for smaller, faster sets on the thrusters this time around.
Way to go Anika! That’s a huge improvement.
A. Back Squat as Rx
235×6, 275×4, 295×2, 325×1, 315×2, 295×4, 275×6
… backside of the pyramid felt better than the initial climb
B. “Nitrous” as Rx: 7:54
… 16s faster than last time – 3:52 row 10-8-7-5s to finish
Crushing it Chris!
Man first time in a long time!! First time in the gym in a month. First WOD in about 2 months!! Felt great though….. definitely lost some strength and endurance A. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 6 reps @ 65-70% 135 *Set 2 – 4 reps @ 75-80% 145 *Set 3 – 2 reps @ 85-90% 195 *Set 4 – 1 rep @ 90-95% 200 *Set 5 – 2 reps @ 85-90% 195 *Set 6 – 4 reps @ 80-85% 185 *Set 7 – 6 reps @ 70-75% 145 B. “Nitrous” For… Read more »
Squats /MetCons (home alone) WU -Tabata 30 sec on 10 sec rest 2 cycles Foam roll PS stretch Rollover V stretch Mtn Climbers land swimmers Dynamic Arm swing skips High knee pulls High knee skips Reverse butt kicks Forward butt kicks Karoke A. Squats (ran out of time so pushed to tomorrow) B. FT 1000 m row 50 C+Js (155/115) Results: 11:40 Rest 3 min C. 3 rds of DT 12 Deadlifts (155/115) 9 Hang cleans (155/115) 6 Presses (155/115) Results: 3:25 MetCons were rough without squats. Definately would have dropped weight if i did squats first. “Go make disciples… Read more »
That’s a ton of work Seth!
Kept all percentages on light end due to some inconsistencies in barbell work. Always like the timed lifts.
B. 10:55 this is 20 seconds faster than the September time. This was done using 85# for thrusters
Row 4:20
Thrusters 10.10.10.7.6.7.
Blew up the row. Awesome work.
Eh. More like a typo! Row was in 4:20. Nice job doing it w C&J.
Nice work on the metcon! The thrusters are no joke!