Workout of the Day
A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds

B.
Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs
Double-Unders x Max Reps

Rest 4 minutes and complete three sets.

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Juan Mantilla
Juan Mantilla
January 12, 2015 10:49 am

A1: 2x (12# – 16# – 24# – 24#) and 1x 32#
A2: 9 – 8 – 7 – 5 – 4 (unbroken all sets)
B: 60 DU’s (row 500 m), 100 DU’s (run 400 m), 105 DU’s (run 400 m) .

Keith Davis
Keith Davis
January 11, 2015 9:11 am

A. 15# 15# 15# 17.5# 17.5#
7 5 3 3 4 supinate grip pull ups.

B. 20 in box.
10dus, 11dus, 9dus.

Done on Sunday because Friday is my rest day.

Noah Timpano
Noah Timpano
January 9, 2015 10:15 pm

A1: wore a 36lb vest
Vest, +15, +15, vest, vest
A2: max strict ring pullups
8,4,4,3,3

B: 28du, 48du, 37du

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Michele Vieux
January 10, 2015 7:17 am
Reply to  Noah Timpano

Great job, Noah! For A2, were the pull-ups unbroken?

Noah Timpano
Noah Timpano
January 10, 2015 8:57 am
Reply to  Michele Vieux

They were unbroken. I took off the vest, obviously.

Trine Petersen
Trine Petersen
January 9, 2015 7:43 pm

A1: 2x 2,5# – 5# – 5# -5# -5%
A2: 3 – 3 – 3 – 3 – 4
B: 61, 70, 65 DU’s.
No rowers left so did 20 calories on the assault bike instead of the 500 m rows.

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Michele Vieux
January 10, 2015 7:17 am
Reply to  Trine Petersen

You did so good too! Awesome on the double-unders! And those weighted pull-ups are perfect to help you reach your goals!

Andy M.
Andy M.
January 9, 2015 5:45 pm

A. Wt PU 2 x 65-70-75-70-70
ME Strict PU 11-7-5-5-4
B. 20″ box, 45-42-47 on DU

Fun week!

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Michele Vieux
January 9, 2015 7:52 pm
Reply to  Andy M.

Great job, Andy! Especially on the weighted pull-ups!

Kico
Kico
January 9, 2015 5:24 pm

A. 4kg, 8kg, 12kg, 12kg, 16kg then,
6, 4, 4, 4, 3 with pronated grip. Can’t do supinated due to elbow issues.
B. 10, 40, 38. Couldn’t get my legs right to do DU’s. And I was pretty slow on box step-overs.

Awesome week of programming!

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Michele Vieux
January 9, 2015 7:51 pm
Reply to  Kico

Glad you love the programming! What are you doing/have you done to take care of the elbow?

Jason Rahm
Jason Rahm
January 9, 2015 4:31 pm

M, 33, 226#
A. Weighted done with 20lb vest. Strict were done jumping to a 8′ 6″ pullup bar and using some of the momentum to get to the top. Scores were 4, 4, 4, 4, 3
B. Done to 24″ box, hips open at the top each time. Scores were 19, 18, 18.
After taking 2 months off during the move, DU skill definitely hasn’t come back yet.

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Michele Vieux
January 9, 2015 7:47 pm
Reply to  Jason Rahm

Keep hitting the double-unders and you’ll be back on track in no time! How did you feel with the pull-ups?

Jason Rahm
Jason Rahm
January 10, 2015 8:23 am
Reply to  Michele Vieux

Well at 6’4″ I’m clearly built for gymnastics movements. The mod I did allowed me to do more than 1 or 2 a round which is what it would have been if I hasn’t modified.

Tracy
Tracy
January 9, 2015 1:13 pm

Did yesterday 🙂

A. Heaviest FS x2 @155 Should have been able to hit more. :/
B. Team of myself, rested 1:1
Shoulder to overhead 6 full rounds with 5 seconds to spare
Wall balls 5 full rounds plus 4
Fun wod 🙂

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Michele Vieux
January 9, 2015 7:36 pm
Reply to  Tracy

Nice work! Next time on the squat – more chances next week!

Dubon
Dubon
January 9, 2015 11:33 am

Obviously had to change slightly today as can’t hang from bar yet (shoulder issues)

AM.
50 min Z1 65% mhr paced walk.

PM.

A and B- 5 sets 3 weighted horizontal supine rows weighted +25kg
Rest 30 sec into 30 sec max unweighted strict horizontal supine rows
15,13,12,15,15 reps

C- 5×12 decline bench @80kg superset with 3 tempo supine row 3330 top down.

D- 3 rounds for max dus

In 4 mins
500m row
20 box over 24″
Max dus remaining time
Rest 4 mins

1- 87
2- 78
3- 79

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Michele Vieux
January 9, 2015 7:34 pm
Reply to  Dubon

Great job, Dubon! Especially on the double-unders!

Dubon
Dubon
January 10, 2015 1:21 am
Reply to  Michele Vieux

Thanks row splits all 1:47, was done on box overs by 2.30-2:38 each round 1 break in du each round but no rest, straight back in

Anthony
Anthony
January 9, 2015 9:26 am

A: Strict pull-ups then I did spine rows @ 14/12/11/9/10 (I misread and did this)

B: Weighted planks; Russian V-Out, Ab Wheel, L-sit and Double-unders: 1 minute per station for 2 rounds – no rest (this was my rest day workout since my partners(GREG!) slept in)

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Michele Vieux
January 9, 2015 9:44 am
Reply to  Anthony

That ab workout sounds like a doozy! I might borrow that. Ahem, @Greg.

Greg
Greg
January 9, 2015 3:12 pm
Reply to  Michele Vieux

Hey, 1-2 rest days a week is essential to progress!!

Mark
Mark
January 9, 2015 5:45 am

44m 6′ 165lb
A.
1. All five sets with 20lb vest on and 20lb dumbell between my feet
2. 7/5/4/3/4
B.
Did 1:45 row sprint (my rower sucks and the computer is broken). Box jump overs 24 inch box
30/ 34/ 29 double unders.

Today was a chilly 32 degrees in the garage. Better than yesterday’s temp…lol

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Michele Vieux
January 9, 2015 9:43 am
Reply to  Mark

I feel like 32 is way more doable than 9. Keep it up, Mark!

Mads Anæus Brogaard
Mads Anæus Brogaard
January 9, 2015 3:46 am

First time doing Invictus WODs and this one surpriced me. Much harder in reality than on paper.
A)
Weighted: 35/45/45/45/45 lbs
Strict: 10/8/7/6/6 reps (the first five reps in the first set were super easy after the weighted 🙂 )

B)
Sub 1:45/500m on rower
200 DU’s in total

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Admin
Michele Vieux
January 9, 2015 9:41 am

Welcome! You just joined us for a new cycle so there should be more fun coming your way! 🙂 Great job today!