A.
Three sets for times:
Row 300 meters
12 Dumbbell Overhead Walking Lunges (50/35 lbs)
Rest 60 seconds

B.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 – 90%
*Set 7 – 95%
*Set 8 – 101-105% of previous 1-RM
Rest as needed

C.
“Power Hungry”
For max calories:
3 Minutes of Assault Bike

*Compare results to December 5, 2016.

Rest until the running clock reaches 10:00, and then…

D.
For time:
30 Dumbbell Squat Clean Thrusters (50/35lb.)

Rest until the running clock reaches 20:00, and then…

E.
For time:
4/3 Legless Rope Climbs from Seated
4/3 Legless Rope Climbs
4/3 Rope Climbs with Legs

Time Cap = 8 minutes
Stop at 8 minutes and note how many completed if you haven’t finished at that point.

  • Roy Cohen

    Maybe this is a dumb question, but are the first set of LLRC meant to be from an l-seated position or can you drop your legs once you’re off the ground?

    • Penny Weinberger

      Last x someone asked this,Tino said it’s ok to start in L-seated and then u can drop the legs – maybe same applies today

    • Tino Marini

      Correct you start from a seated position then you can drop your legs. The aim is to make it harder by taking out the jump and adding some extra pulls ๐Ÿ™‚

      • Nick Daher

        So glad I saw this ๐Ÿ™Œ๐Ÿป

  • Jesse Ehrlich

    Question also… are the DB clean thrusters supposed to be from the hang or ground each time?

    • Tino Marini

      Floor

  • Jason Statham

    which is the real reason of including so many dumbbell workouts in this short period??

    • Joeri Binet

      I guess it’s because they announced this for “The Open”, so we get used to it.

      • Jason Statham

        Thatยดs true, but I suppose they will launch only one wod with dumbbell, not five ๐Ÿ˜‰

        • Simon Carnot

          Are you the true Jason Statham ?

    • Pablo Garcรญa Rojo

      David castro

    • Tino Marini

      There are plenty of workouts without dumbbells you’ve been doing too.

  • B.
    295, somehow a 5# PR
    D.
    3:51
    Was sick the last week, and have had a lot more going on with my football team. Today was short, but surprisingly great.

    • Tino Marini

      Take it! Congrats dude. Looks like your feeling better!

  • Pablo Garcรญa Rojo

    A: 1:57/1:54/1:50
    B: up to 95% 100kgs which i tried twice one badlt got it and another failed
    C: 58
    D: 3:54 with 17.5 kgs.DB
    E: 8reps

  • Tim

    A. 1:41-1:43-1:46 lunges UB

    B. Up to 255lb

    C. Row 73 cal / 889m

    D. 3:23 (12-4-4-4-6)

    E. Sub
    4×5 strict weighted PU 25lb
    4×5 strict PU
    4×5 kipping CTB PU

    7:58

  • Kรกroly Tรถrรถk

    A) 1:50ish Couldnt really count it
    B) Worked up to 105kg. Far from PR but i have to be consistent and feel heavy weights again
    C) 55cal
    D) 5:20
    E) 4:25

    • Tino Marini

      Good to see you back hitting some heavier loads after being away for a few weeks.

  • Corey Reutlinger

    B. Built to 205# (90%)
    C. 47 calories (-2 from last time)
    D. 15 reps @ 50# in 3:27 (just wanted to try this weight on DBs)
    E. 10 reps

    Body clearly doesn’t work at 5:30am. Everything’s been feeling fine since I switched up nutrition to RP–just wasn’t moving this morning. Oh well.

    • Tino Marini

      Make sure your template aids performance and not just the beach body dude. ๐Ÿ™‚ 5:30 AM sessions are always tough but you payed the man, thats the important part.

      • Corey Reutlinger

        But dat body Tino! ๐Ÿ˜‰

        No worries. I’ve noticed I do better in the afternoon after I’ve had some meals with carbs in them. This is the first time doing a 5:30 workout with RP. Just need to readjust. Still not hurting those PRs ๐Ÿ™‚

        • Tim

          What’s RP?

          • Corey Reutlinger

            Renaissance Periodization. Been following it for a month now. On mass templates. Has definitely helped me feel better about my performances (less soreness). You can adjust the templates for CF training.

  • Anthony Oriotti

    A. done with 20kgs DB
    1:40-1’50 each round

    B. Up to 107,5kgs 2,5kgs PR
    Tried 110 but failed

    C. 60 last time 68 IT should be a mistake and it was 58 ๐Ÿ˜‚ I don’t see how I could have 8more cal

    D. 2*20ks DBs : 3’25

    E. 9 Rx

    • Tino Marini

      Great work on the Jerk PR!

  • Bronco

    A) 1:58/1:59/1:50
    B) up to 290# (failed 310 for pr)
    C) 61 cal
    D) 4:23 rx
    E) 6:02 8 legless/ 4 regular

  • Seb Benisty

    A/ 1’52/1’50/1’45 RX
    B/ up to 105kg (100%) fail 110๐Ÿ˜ข
    C/ 63 cals (same score than December)
    D/ 4’28 RX ๐Ÿ˜ต๐Ÿ˜ต
    E/ 6 reps
    My arms leave me at 6′
    Rope never feel so high… completely sore today
    Thanks again for this good week๐Ÿ‘
    See you tommorow (if I m alive ๐Ÿ˜œ) or Monday

  • Eric Collins

    A. Subbed 50# db overhead walks 50ft, working on the stability
    B. 217.5 (PR)
    C. 49 Cals
    D. 4:05

    • Tino Marini

      Congrats on the PR Eric!

  • Chas Deal

    A. 1:50, 1:44, 1:41
    B. Push Jerk up to 250, 5lbs PR!

    • Tino Marini

      Great work today Chas!

  • Narcie Sousa

    A. 1:44, 1:40, 1:44
    B. 325#, 5# PR
    C. No time this morning

    • Tino Marini

      Congrats on the PR!!

  • Lลz

    Do the dumbbells have to touch the ground on every rep of the squat clean thrusters?

    • Tulle Weisbjerg (40-44)

      Yes, ground. Unfortunately…

  • Tulle Weisbjerg (40-44)

    A. 1:38 – 1:46 – 1-48
    B. Only up to 60 kg and stopped. Something was not feeling completely right between my shoulderblade left side and I don’t want to do stupid things one week away from the open.
    Instead I did 10rm back squat from last week: 87,5 kg. +7,5 kg from when we tested in november.
    C. 63 cal row. Did assault bike last time in another gym
    D. 4:15. Yddrkk! Hope they don’t show up in the open!
    E. 5:00
    Rope is 13 feet so did 4 reps of each and didn’t jump on the last 4 reps

  • Oscar Carlstedt

    A. 1:30/1:29/1:30
    B. 72,5/85/107,5/112,5/120(fail)/120/125/133,5(fail)/133,5kg(fail)
    C. 78kcal (80kcal dec 5th)
    Dissapointed…
    D. 3:15 (20kg DB’s)
    E. Cap 7 reps
    Failed twice at the 4th legless… when my grip is gone, it’s gone… arms on fire!
    I think I went out too aggressive. Thought I would do better.

  • Kurt

    A.) Done
    B.) Up to 325# (10#pr)
    C.) 83cal. (screen didn’t start till about 15 seconds in, probably was about 3 calories)
    D.) 5:00rx. Quads were dead
    E.) 7 something

  • Penny Weinberger

    A. 2:06/2:08/2:11 RX – dbs felt much lighter today
    B. Up to 65 kg -1 kg PR ๐Ÿค— – just happy to get to my 1rm -havnt been there in a while and lately had to stay light cos of my back so didn’t push for more today
    C. 42 cals – last x had to train in another gym with no bike but I’m sure would’ve been less
    D. Only saw now that it was from the floor – did from hang: (shame)
    3:15 (10/5/5/4/5) weight felt light but I thought hrt was recovered from AB but after 10 reps , boy it spiked!!!!)
    E. 3 from seated – last one was only till about standing heicdght and had to use thighs a little
    3 legless standing – ended up being half legless half with legs
    3 with legs
    Was a little dine by this point๐Ÿ˜‰
    Happy with today..also felt a difference training in the afternoon instead of first thing in the morning!!

    • Tino Marini

      Awesome day Penny!! Great work!

  • Philipp S

    Had a rough session because of a shoulder heavy additional course wod yesterday.

    A) scaled to 20kg:
    1) 1:45min
    2) 1:55min
    3) 2:05min
    B) only up to 90kg. Triceps was hammered
    C) 63cal
    D) took me around 5 min. Rested a lot and 22,5kg surprised me.
    E) not finished. Forearms somehow didn’t wanna work at all.

  • Grace Lin

    A. 2:11/2:15/2:11 – DB OH lunges are feeling better, but they still suck haha
    B. 105/125/135/145/155/165/175(f)/175
    C. 43 cal – 12.05.2016 got 40 cal
    D. 4:15 – 8/4/4/4/4/4/2. Should’ve gone under 4min
    E. 7 – scaled the first 3 to regular legless.

  • Nathaniel Merrill

    A- About 1:30 to 1:40 each round
    B- up to 330 Fail tied my PR
    C- 74 Calories
    D- 3:30 RX
    E- 5:00

    • Tino Marini

      Great work on those rope climbs!

      • Nathaniel Merrill

        I’m 6’4 so i have the reach to climb quickly

  • Wilson Hopkins (40-44)

    A. 1:49, 1:44, 1:43
    B. Up to 200. I limit all overhead work to 200 due to multiple shoulder injuries and surgeries.
    C. 72 cal (row, no bike at gym); did bike last time.
    D. 4:01
    E. Skipped due to tendinitis flaring up in elbows; need to protect them and rope climbs hurt them the most.

    • Tino Marini

      Look after yourself dude!

  • Curtis Romano

    A: Did Double DB waiters carries. Can’t stabilize at 50 lbs for lunges yet.

    B: 197.5 (2.5 lb PR)

    C:48 378/425 watts. tied last score but had a higher watt output.

    D: 5:43 RX

    E:no time

    • Tino Marini

      Great work on the Jerk PR!

  • Bobby

    A. 1:31/1:40/1:35 second round was actually the fastest left dumbells 12 steps away though
    B. 320 pr is 335 but considering my jerks have been garbage past few weeks I’m ok with this
    C. 76 cals
    D. 3:46 rx couldn’t really find a comfortable way to get back to the ground
    E. Did 6 4 from seated 2 legless honestly happy with that. have medial epicondilitis in both elbows and these usually kill them but they weren’t that bad today

    • Tino Marini

      Personally I used a wider stance and had the dumbbells between my feet. Allows me to use my back more and not move my feet.

      • Bobby

        Ah yes of course! Why didn’t I think of that ๐Ÿคฆโ€โ™‚๏ธDef will be trying that next time. Thanks Tino!

  • Dijar Ismail

    A – 1:44/ 1:44/ 1:45
    Feeling better
    B – 130kg (96%) failed 100% 2-3 Times, bad drive from leggs
    C – 72 cals ,, chickened out and didnt Do last time.. couldnt walk
    D – 4:55 … bad, but c burned me
    E – 4:50

  • Jonny Rose

    A. Done as warmup ~2min each round
    B. 70/80/90/100/110/120/125 PR/131 miss/ 131 PR! (10kg pr)
    C. 80 cal row (9cal more than last time)
    D. 3:58
    E. 3:56

    • Tino Marini

      Awesome day Jonny!! Congrats on those PRs!!

      • Jonny Rose

        Thanks Tino! Felt really good today!

  • Charlie Odom

    A) 1:46/1:48/1:52
    -Finally got comfortable on the overheads….just started pressing the DBs together to stabilize

    B) up to 290lbs (92%)

    C) 55 cals (70Rpm)

    D) 4:01 RX

    E) 6:53 RX

  • Paul Hampton

    A. 1:41/1:36/1:36 (only have 45’s)
    B. 165/196/225/240/255/270/285/305 (5 lb PR…woohoo! I know i have at least 5 more lbs in me if not more!)
    C. 67 cal’s on assault bike (did not get a chance to do this on 12/5 but know ive done it before and pretty sure i didny break 60 last time.)
    D. 4:10 (with 45’s….not fun….at all lol.)
    E. 8 climbs and hit time cap…ouch….forearms, shoulders and grip were smoked!

    • Tino Marini

      Congrats on the Jerk PR!

  • Frosti Gylfason

    A.1:47/1:45/1:46
    B.130kg
    (failed pr attempts @137 and 140kg)
    C.75cal (airdyne)
    D.2:33
    E.7:15

    • Tino Marini

      Still a damn solid day!

      • Frosti Gylfason

        Yeah it was a good day starting to like those ohwl with dumbells

  • Josรฉ Antonio Barrera

    A.done
    B.170kg
    C.61cal
    D.2:59
    E.7:05

  • Samantha

    A) 8:31 Rx, class needed the rowers so I did this with no rest.
    B) 105-120-140-145-160-170… these felt off so I stopped there, that was 90%
    C) 31 calories of hell
    D) 5:03, probabaly could have gone faster
    E) 1 full 15′ climb in L-sit than arms gave out. 6 – 5′ L-sit climbs. After 8:00 I finished the 3 legless and the 3 with legs.

  • Mike’n Desiree Novak

    A.1:34, 1:36, 1:34 great primer
    B. Finished at 300lbs! That’s a 20lb pr! Thank u Invictus! What the hell got into me?
    C. 84 cal
    Had to run class after

    • Tino Marini

      Wow!! Thats awesome Mike!!!

  • Simon Carnot

    A. 2:03 / 2:22 / 2:23

    B. Work up to 102.5kgs (85%) and failed 107.5 (90%) 3 times, no energy for heavy load today…

    C. 71 cals (73 last time)

    D. 6:23 (I began at 10:30 and alternate with partner because only one pair of 50lbs)

    E. 6:22 (I began at 11:00 because too slow to put my jaw grips ^^)

  • Phillip Leroy-Beaulieu

    A done didn’t time it my oh lunge is horrible. Felt better by last set first set probable took 3 min last 2
    B 300 75 lb of pr and 50 off average my jerks have sucked for awhile now. I can get about anything high enough but my left shoulder gives every time. I missed 275 3 times and I can push press it for reps
    C 60 started to hard
    D 3:40 6/6/5/5/4/4
    E 3 min

    • Tino Marini

      Try and get someone to have a look at your technique dude. Could be a simple fix of positioning is off on your Jerk.

  • Natalie Talbert

    A) 1:59/1:57/1:54
    B) 115/135/155/165/175/185/195/205/210 PR!
    C) 48 Cals PR by 3 ๐Ÿคค
    D) 3:38
    E) 3 legless (PR, I’ve never done that!) and 3 regular for time (:37)… didn’t time the entire thing ๐Ÿ˜ฌ

    • Tino Marini

      Great day Natalie!

  • Jesse Ehrlich

    A) 1:30-1:40 for all of them
    B) Worked up to 230# (98%) missed 240#
    C) 52 goal was 50+ and I’ll take it for being a smaller guy
    D) 3:53 6/4/5/5/5/5
    E) These were awful. Did 2 from seated then failed it twice and then did 1 legless and 1 normal. Just did have the pull today

  • Mika Ingley

    A. Each rd around 1:45
    B. 424lbs with flat shoes
    C. 87cals
    D. 1:42 23/7 grip blew up
    E. 4reps ๐Ÿ™

    • Payton Guza

      Holy crap mike 87 cals on the AB, impressive ๐Ÿค™๐Ÿผ

    • Tino Marini

      You only beat your 90 seconds by 10 calories…๐Ÿค”

      • Mika Ingley

        Doing this after working all night is a whole nother story

  • J Lancaster

    A. 1:31 1:35 1:29
    B. 360 make 375 miss
    C. 76 ๐Ÿ™ƒ
    D. 2:38
    E. 5:25

    • Hunter

      Solid work on the dumbbells after the assault bike!

  • A. 2:05, 2:56, 2:27 RX
    B. 145, 165, 190, 215, 230, 242 (95%), 255(F)
    C. 67 Cals (65 Cals – on 12/5/16)
    D. 5:22 RX (6/6/5/5/4/4)
    E. Short on time – scaled to 12 L-Sit Strict Pull-Ups, 15 C2B

  • Alai

    A: 1:48 – 1:43 – 1:41.
    B: No problem up to my 95%, then I went for 102% to match my clean and I missed.
    C: 46 cals. I suck at this, the goal was to keep it above 62 RPM throughout the 3 mins and I did, that is not something I can usually do during a workout
    D: 5:47. I had no air. Loooong rests.
    E: 9 reps. I did the first 4 every 40 secs on average, but everything went to hell after the first LLRC. I even missed one of those.

    • Tino Marini

      Nice work on the assault bike!

  • Petr Krejci (6.4″, 225lb)

    A. 1:48, 1:40, 1:37 2 x 20kg

    B. 135kg (90%)
    C. 90 cal row (87 last time)
    D. 2:55 2 x 20kg dumbbells
    E. modified this so i could get some of it done
    legless from seated 2 +1/2
    legless 2 + 3/4
    normal 2

    • Hunter

      I bet your arms were burning after that row!

      • Petr Krejci (6.4″, 225lb)

        Both arms and legs ๐Ÿ™‚

  • Tyler Belrose

    A.
    2:04/2:00/2:28 RX. Ok so these went 1000 times better than before and I would t mind these in the open.

    B. Jerks ๐Ÿ‘Ž๐Ÿป Only up to 165# (91%)

    C. 41 cal previous was 39 cal

    D. 5:38 RX. Yup, id hate these in the open. Did singles

    E. 6:55 RX
    Ow. Did not touch top beam with hand. Felt like I’d fall. ๐Ÿ˜‚

  • Robert Pena

    A. 1:45/1:50/1:45 – used 40lb DB due to mobility issues
    B. 255 / missed 270. Been a few months so looking forward to more of these.
    C. 57 cal
    D. 3:03 RX
    E. 3 seated RC / biceps cramped ( FML)

    Been on Invictus for 2 weeks and loving the programming. Excited for upcoming season

  • Ezequiel Gonรงalves

    A- 1:37-1:34-1:30 16kg kb no db
    B-110kg fail 115 kg ( work 94% 1RM)
    C- sub 3min max mt run 800m
    D- 4:11 kb 24kg
    E- 4*5 weighted PU 16 kg
    4*5 SPU
    4*5 c2b ou
    5 MU
    Time:8:20

  • Romain Hrs

    hi guys !!!

    A. i dont see 60sec rest –‘ i did it 3Rft
    4’45 RX’d with 55lbs dumbbel

    B. back squat with band to my weaknesses

    C. 66 cals on AB ( exactly the same as the 5 december 2016 )

    D. 5’15 with 55lbs dumbells

    E. 4’15 RX’d

    that all !

  • Amy Boyd

    Optional conditioning this morning….. probably shouldn’t have done this but i have been getting better at pushing the sled and bike. Now this effected my bike for 3mins but you win some and loose some as my partner says.
    30mins optional conditioning
    1)45 sec bike
    2) 60 sec row
    3) rest
    4) sled push
    5) rest

    A. About 2mins around. Lunges felt better
    B. Up to 195 then missed 210 twice, would have been a 5lb pr it’s so there!!!!
    C. 50cals 4 less then last time. I know I can get more…
    D. Actually liked these!!! 2:35 rx 16/25/30

    • Tino Marini

      210 is coming soon!!

  • Payton Guza

    A. 1:44/1:42/1:41
    B. Worked up to 250 was feeling a PR attempt today.
    C. 52 cal
    D. 4:06 with 55lbs DB
    E. Skipped Raining outside today.
    Getting a little more comfortable with the dumbells ๐Ÿ‘

  • Amanda H

    A: 2:05, 2:01, 2:06 RX
    B: tie of PR @ 80 kg (but crossfit aka press out so didn’t go heavier)
    C: 59 cal on rower (no assault bike in gym) Oh that burn of lactic acid after finishing ๐Ÿ˜ญ
    D: 4:15 RX – did 10 sets of three. Just took too long breaks in the end..
    E: did 2 legless from standing, 2 legless with af jump, 4 normal from standing.

    Soo, counting gymnastics PT and my weekly session at the local weightlifting club, this was my 7th session since Monday. Went much better than expected –
    Those DB movements are starting to feel okay. And actually I was never really able to do legless rope climbs before – but was today. Aaand yesterday I got my first MU – and it was strict and all pretty and stuff ๐Ÿ˜๐Ÿคธ๐Ÿผโ€โ™€๏ธ

    • Tino Marini

      7th session?! ๐Ÿ™ˆ That’s a lot of work!! Hope your nutrition and recovery is dialled in!

      Still a damn solid day of work. Congrats on getting that muscle up!!

      • Amanda H

        I know ๐Ÿ˜ Luckily I’m in between jobs right now, so have lots of time to sleep and recover. And eat aaall the food. Plus gymnastics and wl sessions are mainly technique work. But it is really paying of – I’ve been PR-ing everything from SHSPU’s to lifts lately ๐Ÿ’ƒ๐Ÿป

  • Mark Francis

    A.1:42,1:48,1:50felt good
    B.up to 260# just not my day on jerk, 280# failed(pr is 275#)
    C.61cal, 2 less than last time
    D. 3:47 broke into 5reps at a time never used this amount of weight. stoked on completing it under my own personal time cap
    E.2.5/4, 4/4, 3/4 moved on after failing on the lsitted ones.

  • Jonas Heikkinen

    A. 1.33/1.25/1.22
    B. up to 135 kg (96%)
    C. Only 71 kcal. went waaaay to easy from start. Had 80 last time.
    D. 2.19
    E. Cap. did the legless seated from floor then did 4 with legs as I had nothing left…Guess this isn’t supposed to be one of my strengths as a 6′ 3″ guy weighing in at 220 lbs.

  • Lลz

    A. About 2:00 each. These lunges are going to fml if they’re in the open.
    B. Up to 265. Jumped to 285 and missed.
    C. 74 sob that sucked. 69 last time. I was messed after this.
    D. 3:10 but I have no idea how long I rested after C.
    Out of time and gas. Pretty good week.

  • Dylan Weller (Canada East)

    A. 1:36/1:36/1:31 rx
    B. 175/205/235/255/275/290/305/315
    Old max was 340, but the most I’ve lifted over head since a year and a half off was 300 so I’m stoked for this, slowly coming back!
    C. 78, fack
    D. 2:17rx
    E. 5:06rx

    • Tino Marini

      Good to see your numbers coming back around!

  • Grant Belrose

    A. 1:29 / 1:25 / 1:30

    B. Up to 315 (91%)

    C. 71 cals. 69 last time.
    Took all I had. Tripped and fell like an old man getting off the bike lol

    D. 3:32 Rx.
    These went better than I thought. Would have been a lot easier without the bike

    D. 6:36 Rx. Definitely my weakest point of the day

  • Raul Galvan III

    A)1:47/1:58/2:08
    B)up to 300 #10PR
    C)65 cals 3 more than last time

    M/28/153/ Hawai’i

    • Tino Marini

      Great work on the PR Raul!

      • Raul Galvan III

        Thanks Tino !

  • Lyman Dickinson

    A. Under 2 min a round couldn’t keep exact time

    B. 285 comeback PR #30 off old PR

    C. 72

    D. 2:31

    E. Half way up the rope on the last rep bummer. This was mentally a hard one to know when to push the grip and when to save it

    • Tino Marini

      Awesome to see you numbers coming back Lyman. Keep up the good work.

      • Lyman Dickinson

        Thanks Tino. I stopped drinking and started eating enough finally putting weight back on. I have a hard time with the DB OH lunges I can’t really hold the lockout is that normal? I can hold the weight my elbows are bent though

        • Tino Marini

          Great to hear. Sounds like you may have some mobility issues. Something you should look into and try and find a solution. Lots of mobility and a good body worker. Get those lats, biceps and triceps stretched out!

  • Andy Rosenbaum

    A) 1:55-1:54-2:08 (lost focus before beginning the lunges on the last round)
    B) 325 easy, 2 decent attempts at 350
    C) 47 (dont really have that gear today)
    D) 4:47 thought it was 50 through the first half and paced too much
    E) 7:04, our ropes are on the rig right now so did 12′ for 5 each time

    • Tino Marini

      Andy you’re better than tat on the DB and conditioning, c’mon bro!!

  • A- 6:54
    B- stopped at 315. knee felt funky.
    C- rower version – 84cal legs felt a bit gassed.
    D- 3:43 could have pushed a bit harder once i figured out what to do.

    Tino, can you tough the floor in a SDL type fashion to keop your feet wide??

    E- 2.5 legless from seated before i died. then 4 regs.

    • Tino Marini

      Sure, thats what a lot of our guys did. We only stipulated all 4 heads of the dumbbell had to touch.

  • Amber Nollen (39)

    I’m heading outta town and left my #’s on the whiteboard…but I’ll do my best to remember.

    A: about 2 mins each and I actually did the 12 oh wl unbroken! Finally figured out how to lock it out. I was only getting 6 unbroken in previous sessions.

    B: Today is a GREAT day!!! I haven’t hit my previous pr of 135# since october…and been struggling with 130#…well today I got 137#, and that felt so solid that I got 140#!!! Happy dance for me ๐Ÿ™‚ I was getting so frustrated, so days like this I get over the moon excited๐Ÿ˜

    C:
    400 pumps on airdyne in the 3 mins

    D: The dumbell squat clean thrusters…over it! 6 ish mins, I stared at those db’s way to long.

    E: I was running short on time for hooking up my rope, so I did 30 towel pullups instead.

    Dropping into a box in Lake of the ozarks tomorrow. I’ll let ya know how it goes:)

    • Tino Marini

      Great work on the Jerk PR!! Awesome to see your hard work paying off!

      • Amber Nollen (39)

        Thanks!

        • Megan Markee

          I love your pump count, no excuses ๐Ÿ™‚

          • Amber Nollen (39)

            Lol, I have an airdyne with a broken screen, so counting is a must!

  • Megan Markee

    A. 2:10/2:13/2:13
    B. Later session
    C. 50 cal (3 call less than December – recovery easier in legs but much much harder recovery in lungs- Fran cough, embarrassing)
    D. 6:04 thrusters were fine but DB squat cleans are awkward, I kept favoring one leg
    E. 7:00 (legless as emom then a quick set with legs- forearm alert!)

    • Tino Marini

      Why is Fran cough embarrassing? It’s a sign that you put out and gave it your all!!

      • Megan Markee

        It’s a badge of pride true! I like when it comes with improvements the most ๐Ÿ˜‰ next time

  • Amy Lew

    A done
    B. Worked up to 195 (98%)
    C. 45 cals. 3 less than December
    D. 4:42
    E. Done in 7:20 with 9′ and standing for the first 3

  • Bouillestfu

    A: 1:53, 1:59, 2:01
    B: Worked up to 116kg, missed 120 (PR attempt)
    C: 60 cals
    D: 3:31
    E: done in 6:50

  • Arielle Bloom

    A) all around 2min
    B) worked up to 140#
    C) 40 cal
    D) 3:38- 35#DB
    E) did 2 full leg less rope climbs and then 4 with legs

  • Johnny Malgeri (North Central)

    A) 1:41/1:44/1:50
    B) 315 finally! 5lb PR and had 325 overhead twice. Its definitely there just got tired.
    C) 71 cals, 77 last time ๐Ÿ˜ But I did recover better than last time even though I did worse. Felt better on the bike if that makes sense.
    D) 3:26 w/55lb DBs
    E) 3 from seated and 3 legless. This absolutely blew my arms/grip up. Thought I was little better on legless than that showing.

    • Tino Marini

      Great day Johnny! Congrats on hitting 315, 325lb. is coming!

  • JakeMendelsohn

    A. Around 2 minutes each round
    B. Hit 240 which was a 5# pr and 245 right after. These felt really good today
    C. 67 cals (59 last time so pretty stoked about this)
    D. 4:25rx
    E. Did two Lsit two legless and four normal in 7 minutes

    Did Tuesday’s conditioning and rowed a 20 second pr 2k (7:00.3) second time ever doing this next time will be sub 7

    • Tino Marini

      Crushing it dude! Keep up the great work!!

      • JakeMendelsohn

        Thanks tino! Stoked for my first open workout

  • Keith Chrisman

    A. 2:05/2:02/2:14
    B. Up to 295. 10# off PR
    C. 60
    D 3:31. Ouch
    E. 5:22

  • John Vautier (North Central)

    A. Done, all around 1:36-1:41, DB oh lunges felt great today.
    B. Up to 320, got under 330 twice but couldn’t stand it up.
    C. 81 cals, 82 in December, much better recovery today though.
    D. 3:27
    E. 3 seated legless and 3 legless, called it.
    Always great dropping in here, thanks!

    • Tino Marini

      Good seeing you dude. Hope you enjoy the rest of your time in SD!

  • Kelsey Sheehan

    A. Came in late (skipped)
    B. 225# (5# pr)
    C. 41 (PR)
    D. 3:28 RX (10/5/5/5/5… too much rest time)
    E. 2 L-seat legless, 2 legless, 3 w/ legs in 8 min
    Fore arms blew up!!!

    • Tino Marini

      Crushed it! Great work Kelsey!

  • Joe Dunleavy

    A) NFT rowed hard felt good
    B)319- 4 pound PR
    C)72..last oct/nov my four min max was 79
    D)2:26 17UB
    E)4 from seated.. had nothing left

    • Tino Marini

      Solid work Joe! Love watching your progress!

  • Justin Kuhar

    A. Done but forgot to record Times individually. Total time 6:20

    B. Up to 122.5kg then missed 125kg twice which is my current 1rm. Still happy after 6 days straight training to catch up on the program.

    C. 70 cal up from 68previously

    D. 3:06 10-5-5-5-5

    E. completed

  • Kyle Kenny

    A.1:22,1:24,1:27
    B.345
    C. 71 cal
    1:39 UB
    5 something clock in the other room didn’t get the official time!!

    • Tino Marini

      Solid day of work. Nice job ๐Ÿ’ช

    • Megan Markee

      UB oh my god nice

  • Mark Buskas (NW)

    A. 1:55, 1:55, 1:52
    B. Worked up to a heavilyish back squat x5. 275#
    C. 3 min running on incline treadmill
    D. 3:45
    E. Skipped.

    At the station, don’t have a safe way to do heavy overhead here. Erg was occupied so did the incline treadmill.

  • Fred Bernier

    A. 1:41, 1:44, 1:38 with 24kg KTBs
    B. Up to 265, missed 280 twice(95%)
    C. Tabata row, 82 cal, 84 in dec
    D. 2:58 with 24kg KTBs
    E. 4:53

  • kachunchoi

    A.done
    B.c&j@ 285 5 lb pr
    C.47-48 1 cal improvement haha

    • Tino Marini

      Congrats on the PR!

  • Molly Thompson

    A. All RX. 1:49-1:52-1:57, lunges felt so much better this week
    B. 105-125-145-165-170-180-195F (5# over current PR)
    C, D, E. Skipped, did gym WOD. Mentally haven’t been there lately, need to get that right before next week ๐Ÿ™‚ Not the time!

  • Nancy Mawire (40-44)

    A. 3:00/3:08/3:00Rx the OH Lunges are still very challenging for me.
    B. 115/135/155/165/175/185(2f) was a little disappointed with Jerks today, body felt good but these felt heavy ๐Ÿ˜•
    C. 45ass cals same as last time
    D. 2:33 unfortunately l misread this, only did the Clean, no thrusters
    E. 6(3seated+3LRC)/9did the 3seated and 1LC in about 3mins, then l crashed…l got the pump๐Ÿ˜–

  • Steven (SoCal)

    A. Did with 3 minute EMOM
    B.150kg, 20 lbs away from max but been a while hitting this weight.
    C. 86 cals up from 83#. Pushed hard first 40 seconds and finished strong last 20-30 seconds.
    D. 3:14. blame it on the legs and back. But it was actually hard. good to test these out.
    E. Skipped. Just accumulated muscle ups. 3 sets of 5 and 2 sets of 4.

    • Tino Marini

      Crushed the bike!!

      • Steven (SoCal)

        Kept thinking of you coach๐Ÿ˜๐Ÿ˜๐Ÿ˜œ

  • Nick Daher

    A) 7:13 – 35# KB. UB but not fully locked out.
    B) hit 96% at 240. Missed pr attempt at 255#
    C) 73 cals. 74 with roll over. 578 watt avg.
    D) 3:05RX 7-5-5-6-7
    E) 3 makes from floor, missed my 4th and went straight to legless. Made 3 before 8 min time cap.

  • Jen

    A. 1:47,1:54,1:52. Used 20db and finally got my rower in ๐Ÿ™‚
    B. Worked up to 145, failed anything heavier than that. Didn’t rest yesterday and did performances workout
    C.44 cal on rower
    Didn’t time the thrusters
    Don’t have a rope in my garage….any decent subs?

    Felt much better today. Not feeling as sick. My chest still is tight with deep breaths but it no longer feels like a fire in my chest

    • Tino Marini

      Glad you’re feeling better Jen!

  • Devan Hussey (SoCal)

    A) 1:15/1:20/1:20
    B)345/355 (95% f)
    C) 63 Cal
    D) 2:09 (21UB)
    E) 6:40

    Friday’s have been rough for me.
    Busy season of life right now.

  • Ernesto Sanchez

    A.) 8 mins exactly
    B.) only got to 275 90% my jerks have been shit lately
    C.) 65 cals
    D.) 2:53
    E.) couldn’t get my fourth seated leg less rope climb, switched to jumping. Did two at legless jumping. Then 2 with legs. Horrible at gymnastics, really need to loss some dame weight.

  • Daniel Mendelsohn

    A) 1:39, 1:42, 1:42 (45 lb dumbells)
    B) 235 (missed 250 twice which would have been a PR)
    C) 72 Cal
    D) 5:17
    E) did 1 legless seated rope climb and 9 regular rope climbs

  • Laura Alexander

    A. 1:58, 2:01, 1:58
    B. Built up to #215, post wrist injury pr so excited about that!
    C. 47 cal
    D. 2:57
    E. 3 legless, 3 regular, 1 legless these are getting easier!

  • Trine Petersen

    A: 15 cal bike, 12 lunges with a barbell on the back (85#). Around 2 min each round.
    B: hip belt squats with a pause. 32kg kb.
    C: 46 cals. Only used one arm because of my wrist. (49 last time with both arms)
    D: 40 db snatches (one arm) 35#. 1:47
    E: ab work.

  • Gilgamesh

    A. 2:07/1:53/1:57–Nice pacing dude. Lol
    B. Was only able to work up to 205# my max is 240#. I guess I’m not used to jerk blocks. So the adaptation curve is very real
    C. 40 cal used a stair master bike
    D. 4:10
    E. No ropes hanging in the new fitness center quite yet so I did a bunch of sled pulls.

  • Matteo Maltoni

    A. 8โ€™05โ€ (KB @16×2 kg instead DB)
    B. up to 80 kg (fail 85)
    C. 51
    D. 3โ€™45โ€ (KB @16×2 kg instead DB)
    E. Skipped

  • Devin Michele

    Forgot to report results!
    A. 2:00/2:03/2:04
    B. 180# – 5# PR :))))
    C. 43 – Have only been doing Invictus since January, however I did 30 calories for time and got 2:30, so I definitely have improved!
    D. 1:57 (20/3/3/2/2) – misread this unfortunately and only did thrusters ๐Ÿ™

  • Kevin Lee

    A. 10:27
    B. 130/150/175/190/200/210/225/235 (no). Almost
    C. 48 cal
    D. 7:42

  • Tyler Martin

    A. Done as warm-up. Getting better at the OH lunges with DB.
    B. up to 240 (270F). Feel out of practice with this.
    C. 61 cal
    D. 6:31RX
    E. 7:29 (only have a short rope, so all from seated, sub L-sit climb, legless, legged)

  • Mรญลกa Dvoล™รกk

    A) 1:44, 1:40, 1:49
    B) up to 135kg
    C) same as last time 82 cal
    D) 3:55, did with 24kg kb’s