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…
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)
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. 16:58@Rx
A. 135/145/155/165/175/185/195/200/205/215
B. Rx 12:24
Fun
A. 90kg max.
B. 14’28
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.
A. Hang clean + clean up to 82kg
B. 11.30
16.19 minutes for part B
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!!!)
A. 85#/95/105/110/120/130/135/140/145/150
B.10:55
Super fast metcon Anika!
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.
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
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
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!
How annoying! Good job getting in a WOD anyway. 🙂
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!!
A. Up to 89kg
B. 10:25 RX
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