A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%
Please compare your results to January 5, 2016.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Strict Handstand Push-Ups
7 Ring Dips
7 Burpees
A. Bryan – 70#, 85#, 90#, 95#, 100#, 110#, 115#, 120#. 125#, 130# (f), 130# (f). Christy – 45# x 3, 50# x 3, 55# x 2. 60#, 60#, 65# (f).
B. Bryan – 3 rounds + 2 HSPUs. Christy – 2 rounds + 3 HSPUs (banded dips).
A. 101%- 105 lb. Increased max 5 lbs.
B. 3 rds
A – 38/45/50/53/55/60/63/65 kg
68/70/70 kg
B – 3 rounds + 3 strict hspu
A) 115, 135, 145, 155, 165, 175, 185, 195 A2) 210, 215, 225; old PR was 205 last August, happy to hit two plates for a single today. B) 4 rounds RX. Did Strict HSPU and Strict Ring Dips. Going from HSPU to Dips to Burpees was pretty crappy, arms were jello. Strict HSPU are a nemesis. C) ECC Qualifier WOD1, 3RFT: 7 Muscles Ups, 7 Squat Clean Thrusters (165); 8:48 was time but messed up order and did SCT first and MU second : / Thrusters felt smooth, only dropped bar once but MU are another nemesis. Broke in… Read more »
A1: 90, 95, 100, 105,110,115,120,125#
A2: 130,135,140#
B: 2 rounds + 14 reps
A1. Strict Press OTM: 100/120/130/140/150/155/165/175
A2. Strict Press OT2M: 185/190(f)/185
B. As Rx (Strict Ring Dips): 4 rounds + 1
… the 5# jump from 185 to 190 feels like a 50# … looks like I’ll be a day behind this week
A.
Based percentages off of 170 , hit 174! Pr
B.
Two rounds plus one handstand
Still working myself back.
A. 85/100/110/115/125/130/140(f)/140(f)/140(90%)/142(f)/142(f)
B. 51 reps (kipping hspu)
Massively suck at strict pressing but felt like I gave a good effort today. Wasn’t able to hit my 1RM (145#) but got reasonably close.
A1. 1x: 75/90/100/105/112/120/127/135
A2. Couldn’t even press 135 again so did heaviest I could: 1x @ 125/130/132
B. 3 + 3 Rx
A. 85/95/110/115/120/125/130(f)/125 then 125/130/135(f). Old max was 115 but I’ve been doing more. Still think this was light but I’ll take it.
B. 4+3 Rx’d
A) 70, 85, 90, 95, 105, 110, 115, 125 then failed at 135, 135, 135…PR is 130 lbs
*on the 5-3-1 program so did deadlifts x3 reps before part A
B) finished 3 rounds. 1st round + 2 strict HSPU, then after that 35 lb Dumbbells in place x 10 reps. The rest as Rx
I’m curious as the performance blog puts up a workout six days a week?? We only have Sunday to recover or should we take a Wednesday or a Thursday off?
Got all my reps and sets and ended my last set at 215
Did Lsit press ring push ups and HRPU and burpees for B
A. Off 175, PR at 180 missed 185
B. 4 rds Rx
I did my own strength. Completed part B as RX: 2+17. Shoulders quit after round 1. Great wod. Thanks again!
A) 95/115/125/135/145/155/165/175. 175 went up so slow, felt like time stopped, did e2momx6 with 185 as push press.
B) 3 rounds. My bodyweight movements are terrible, used around a 6inch plank for hspu’s (it was more like a shrug)and had to use bands for rings dips.
Decided to also add bench on mondays and deadlifts on wed/thur (before starting crossfit I only worked on the big3, so I miss them weekly)
Bench 225×8/6/5 265(w/ slingshot) x3/3/3
A. 115-210, up 5# from last time
B. 4 rounds + 1 rx
A: 45,55,60,65,70,75,80,85
90×1 x3 sets used 85 last time
B: 3 rds +4 reps
2 abmats and was doing one at a time after the first round. Tough one.
A. Strict Shoulder Press OT1M
35 / 40 / 45 / 50 / 52.5 / 55 / 57.5 / 60 (ties current PR) (kg)
Then OT2M: 62.5(f) / 62.5(f) / 62.5(f)
I just couldn’t get it through that sticking point! Soon
B. Seated Dumbell Presses for SHSPU at 50% Bodyweight: 20kg Dumbells
3 rounds + 7
Finished the 4th round outside of time cap
Added a little something:
EMOM for 6min alternating every 1min between:
12 x TRX row, turn out into y shape, press overhead keeping tension on the cable, return repeat
45sec of Free Handstand Hold
It will happen Steven! Great work today! Take care of those shoulders today.
A. 65/80/85/95/100/105/115/120 then 125(matches pr), 130f(2)….PR not in the cards today.
B. As Rx. 3+12 Starting to think the Invictus coaches all get a good chuckle imagining us doing shspu’s in singles with the shspu/ring dip pairing…two weeks in a row. Fun wod nonetheless.
Thats ok Anders! Some days just aren’t PR days!
haha We have a terrible sense of humor don’t we? 😉