Workout of the Day
A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

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Aaron Lesher
Aaron Lesher
January 8, 2015 8:09 pm

A. Rx’d except subbed 10x HSPUs for HS walks … I need to practice these
B. 19:27 (400m row subbed for run … can’t run yet. The rest was Rx’d) … SLOW!

Luke Tipton
Luke Tipton
January 8, 2015 8:31 am

Luke (M/35)
A. Done
B. 16:51

Anika (F/34)
A. Done (Subbed ring rows for rope climbs and 30″ handstand hold for handstand walks)
B. 18:35

Juan Mantilla
Juan Mantilla
January 8, 2015 3:59 am

Part A.
Rope Climb
– Maybe 12-13 ft legless without problem (The rope is too short).
– L – sits should be worked.
– HSW, Definitely, i must born again, I tried, but this task is too difficult for me.

Part B.
DB snatch * 60lbs
T2B unbroken in r1-r2-r3 (but in round 4 my arms and forearms were off)
Time 13´55″

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Michele Vieux
January 8, 2015 7:23 am
Reply to  Juan Mantilla

Great job, Juan! Have you seen our handstand/upside down progressions? It was our Skills & Drills for October so once a week throughout the month, there were great progressions and drills posted on our blog. Check them out!

Juan Mantilla
Juan Mantilla
January 8, 2015 8:31 am
Reply to  Michele Vieux

Thanks Coach Michele!!! I will try!!

Kico
Kico
January 7, 2015 10:03 pm

A.
Can’t seem to lock my feet in right. Much harder without the extra rope on the ground.
Did hanging levers from pull-up bar. Wrist is still hurt so I couldn’t use rings or parallettes.
Handstand hold on dumbbells. Wrist.

B. Forgot to note time. Just a bit less than forever!
Snatches were fine at 55#.
First 2 rounds were knees-to-elbows. Second 2 on ground.
I am the slowest runner alive.

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Michele Vieux
January 8, 2015 7:15 am
Reply to  Kico

What’s going on with your wrists?

Kico
Kico
January 8, 2015 9:37 am
Reply to  Michele Vieux

About a month ago I dumped a front squat and the bar came out funny and bent my wrist back. It’s getting better but slowly. On my right arm I have a “tennis elbow” thing which has been flared up for a few weeks now.

Trine Petersen
Trine Petersen
January 7, 2015 8:19 pm

A: done. First time with rope climbs – that was fun. Did handstand holds instead of walk.
B: time 13.26.
Snatch @35#.
Need to work A LOT on my T2B.

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Michele Vieux
January 8, 2015 7:14 am
Reply to  Trine Petersen

Good thing Toes-to-Bar is next month’s Skills & Drills!

Noah Timpano
Noah Timpano
January 7, 2015 6:50 pm

Gym’s ceiling is only 11′ so I tied a rope to the pullup rig (7′) and did 3 legless rope climbs starting from my butt. For wall walks, did a handstand against the wall and moved about 4 meters to the right and 4 to the left.

20:22 rx

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Michele Vieux
January 8, 2015 7:00 am
Reply to  Noah Timpano

Nice work, Noah. Have you ever tried doing wall runs? Check them out, along with some other drills, here: https://www.crossfitinvictus.com/blog/the-handstand-push-up/

Noah Timpano
Noah Timpano
January 8, 2015 9:35 am
Reply to  Michele Vieux

First time I have heard of those. I’ll do that the next time HS walks come up. Any sort of ratio to employ?

Joan D
Joan D
January 7, 2015 10:11 am

Odette did yesterday’s WOD, she said she was bored of all the same routine and she needed this: Emom for 8 minutes: Strict Shoulder Press x 1 rep all the way up to 50 lbs Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 101-105% 55F, 55F, 50/50/50 B. Complete as many rounds and reps as possible in 6 minutes of: 6 Power Cleans (165/115 lbs)12 Hand-Release Push-Ups She used 50lbs and had to do hang cleans since they dont have bumper plates completed 3 rds and… Read more »

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Michele Vieux
January 8, 2015 6:57 am
Reply to  Joan D

Great job, Odette! Welcome back!! Glad you like the new programming. 🙂

Joan D
Joan D
January 8, 2015 12:27 pm
Reply to  Michele Vieux

She was talking about my routine that she didnt like lol

Anthony
Anthony
January 7, 2015 5:30 am

A – Completed

B – 15:16 – 45lb snatch; 7 T2B and & 7 modified for each round

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Michele Vieux
January 7, 2015 9:23 am
Reply to  Anthony

Great job, Anthony! Are you able to keep the rhythm on the toes-to-bar?

Anthony
Anthony
January 7, 2015 10:25 am
Reply to  Michele Vieux

Yea. 28 more would have pushed me closer to 20 mins if not over.

Mark
Mark
January 7, 2015 5:13 am

Active recovery/rest for me today. I took the dog for a brisk 1.5 mile walk and then foam rolled and did about 20 minutes of yoga.

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Michele Vieux
January 7, 2015 9:22 am
Reply to  Mark

Yay yoga!! What’s your favorite pose? Which is hardest for you?

Mark
Mark
January 7, 2015 11:04 am
Reply to  Michele Vieux

I’m by no means a Yoga practitioner, Ive just read a few articles in the Tabata Times and a few other places regarding yoga poses for cross fitters and I try to follow along. I’m not sure I have a favorite but the pigeon pose always feels nice.

Greg
Greg
January 7, 2015 4:46 am

A. Break day from Wendler. Completed Part A. Did my first 2 legless rope climbs on last 2 ascents.
B. 16:50 Rx. This one beat me down. I used a 53lb kb for the snatches.

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Michele Vieux
January 7, 2015 9:20 am
Reply to  Greg

Nice work, Greg! How’s your grip?

Greg
Greg
January 7, 2015 9:40 am
Reply to  Michele Vieux

Hurting!! The rope climbs into the toe to bars did me no favors!