Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Barbell Complex Warm-Up

Then…

A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

B.
For time:
1000 Meter Row
50 Pull-Ups
25 Hang Squat Cleans (115/75 lbs)

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ManasBoston MRODDavid MarinJonathan IddingsAl F Recent comment authors
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Manas
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Manas

A. 40/45/50/55/60/65/70/75/80/80 kgs
Couldnt clean after the hang clean in the last two sets. PR weight for hang cleans though.

B. 16:[email protected]

Boston MROD
Member
Boston MROD

A. 135/145/155/165/175/185/195/200/205/215
B. Rx 12:24

Fun

David Marin
Member
David Marin

A. 90kg max.

B. 14’28

Jonathan Iddings
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Jonathan Iddings

A – 95, 115, 145, 145, 165, 165, 185, 185, dropped 195 then hit 185, dropped 195 again, then hit 185. Still, it’s a PR.
B – 15:35, had to go banded on the last 25 pullups. I got 1000 m at 4:03. Completed all squat cleans with 115lbs.

Al F
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Al F

A. Hang clean + clean up to 82kg
B. 11.30

Abdulaziz Alotaibi
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Abdulaziz Alotaibi

16.19 minutes for part B

Candy Olkey
Member
Candy Olkey

A. Hang Clean + Clean – 75#, 85, 95, 100, 105, 110, 115, 120, 120, 120
***Super excited about the cleans today. 120# is a 5# hang clean PR!! It wasn’t comfortable catching it but doing it the last 3 sets it felt better each time! Most of my trouble is CONFIDENCE!!
B. For Time – RX – 11:24
1000m Row – 4:31
50 Pull Ups – kipping 15/15/10/7/3
25 Hang Squat Cleans @ 75# – sets of 5 (grip was gone!!!)

Anika Tipton
Member
Anika Tipton

A. 85#/95/105/110/120/130/135/140/145/150
B.10:55

Candy Olkey
Member
Candy Olkey

Super fast metcon Anika!

Anika Tipton
Member
Anika Tipton

Thx Candy! You too! It didn’t seem fast, seemed like a lot of standing around breathing hard 😩 Congrats on the PR! I’m the same with confidence, I get to a certain weight and psych myself out.

Jason Young
Member
Jason Young

A. 95 up to 140
Had acupuncture today and was told to take it light
B. EMOM X 5
10 DU + 10 Supinated Chin Ups
Jeremy’s advice on the DUs helped a ton and they went way smoother with a little longer jump rope

Jeremy Hammock
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Jeremy Hammock

10 sets Emom 1:45
Hang clean + power clean
135-155-165-185-195
205
Power clean X 2
215-225-245
Power clean X 1
255
1000 m row 50 pull ups 25 squat clean 125lbs
10:24

Mike Slagle
Member
Mike Slagle

I’m actually in San Diego for work and intended to workout at Invictus this morning. Unfortunately, my colleague had the parking garage ticket, and I couldn’t get out of the hotel lot! It was a hotel WOD for me…huge bummer the day.

Tempo Dumbbell bench press: 80×6 three sets
Tempo goblet squats: 5 reps 58×1

15 min amrap
40 kbs 45 lbs
30 pushups
20 goblet squats 45 lbs
3+65
This should have been better, but I’m sleep deprived out here on the other coast 🙂

Happy Valentine’s Day friends!

Janelle Winston
Member
Janelle Winston

How annoying! Good job getting in a WOD anyway. 🙂

Candy Olkey
Member
Candy Olkey

That would have been a dream come true to workout at Invictus…sorry that didn’t work out..but looks like you got some excellent work in anyway…great job Mike!!

manuel torres fernandez
Member
manuel torres fernandez

A. Up to 89kg
B. 10:25 RX

Ben Cochrane
Guest
Ben Cochrane

A. 97.5kg top set

B. 4×8 front squats @87.5

C. 4×3 clean pulls @110kg

D. Changed it up
1k assault bike
50 pull ups
25 hang squat cleans @55kg
1k assault bike

11:34