A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
B.
In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)
50 Double-Unders
50-Foot Walking Lunges with KB Farmer’s Carry
Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.
A. Bryan – 125#, 155#, 180#, 195#, 210#; 180#. Christy – 70#, 85#, 100#, 110#, 115#; 100#.
B. Bryan (four rounds for time, run 400m vs. row, 40#) – 27:56. Christy (four rounds for time, 15 burpees vs row, 20#) – 20:44.
A. Done off #360 max %s. Sets of 10 at #245.
B. Did solo Rx straight through 21:50….had to do lunges back and forth in garage due to snow/ice. Adding three turns per set was interesting.
A: 135, 160, 175, 185, 190
160
B: w/ partner. 24:32. 25lb dbs and 60 SUs.
A1. 160/195/225/250/270
A2. 235 (ouch)
B. Did w/ partner. Subbed DU’s for 20 Box Jumps. 24:00 flat.
Going to be a slow moving next couple of days…
A. 145/165/175/185/200
B. 22:52 sub row with run
A. 175, 200, 215, 225
2×10 200
B. 28:31 24kg kb first round then 40lb dbs
WU 3×12 OH squats w bar
A. 175, 205, 225, 245, 260
2×10 x 225#
MHR 180
B. Skipped. 1st quad day in nearly a month; want to be able to walk tomorrow & Wed.
A1: 150/185/205/220/235
A2: 205
B: 22:30 rx
A. 155/185/225/245/265 then 2×10 with 225
B. Rx’d with 500m run subbed for row. 3 rds 17:19. That was brutal. I don’t know how most of you did 4 solo. Kudos!
My quads are toast
A. 165/200/230/255/277 then 235 up 10# from 9/29/16
B. Solo- subbed 0.3 mile run, 40# DBs for 24 KBs and 100 SUs – 21:57
A. 5×155#, 5×185#, 3×235#, 2×245#, 2×265#
B. 2 rounds RX: 18:34…ran out of time, Walking Lunges were tough
A: 60/70/85/95/100 + 2x10x85kg
B: 23:55 @16kg DBs and subbed 15box jumps (24 inches) for DUs
Finished with DU practice
A:
1) 5x 50kg
2) 5x 60kg
3) 3x 70kg
4) 2x 80kg
5) 2x 85kg
THEN:
10x 75kg, 10x 75kg
B:
Only 1000m Row
Time: 3:55
And after that – Double Unders practise 🙂
A: 135/155/185/210/225 then 2*10/185
B:23:48 RX solo
A. 240/200
B. 2 rounds 17:34
Out of time/off to work.**
**Excuse to keep me from having to say I “wimped out”.
Do you have a training partner?
No,
Garage/Den lifter.
Randomly I can get some of the kids or wife to workout but it’s very sketchy at best.
Been like this since late 80’s.
It’s all good.
I did go to Invictus main box once a few years ago for a workout. 🙂
155×5, 185×5, 220×3, 255×2, 265×2, 220×10…220×5 (failed 10)
WOD- 3 Rounds Solo- 12:58
Cut it short cause wasn’t feeling it, not a lot of sleep. Will be rested for tomorrow.
Sleep is THE MOST IMPORTANT component to life.
A. Kept it light after looking at part B! Up to 265×2 then 2 sets of 225×10.
B. 23:37 Rx. Did it solo and gave myself 1min rest between rounds.
Kept it light?! But you’re so strong!
A. Subbed front squat for back.
95×5, 115×5, 135×3, 150×2, 160×2
140×10, 140×10
B. Tough. As Rx but solo. 22:46.
Awesome job!
A. Backsquat as Rx
5 x 185, 5x 225, 3 x 265, 2 x 305, 2 x 315
10 x 260, 10 x 260
B. As Rx (Solo – 3 rounds): 17:53
… ran short of time and hope so called it after 3 … rough … that one is going to leave a mark.
I’m solo tonight too. Did you do equal parts work/rest or just hit the 3 rounds unbroken?
Just kept moving through …
How long until the baby can workout with you? 🙂
I just did it as 4 rounds for time. Not sure that was a great idea or right, but it definitely hurt. A lot.
I think this is what all the other solo people are doing too. It’s definitely gonna hurt.
Awesome time man
Happy Monday everyone! May I highly suggest that you read this blog post before squatting today? https://www.crossfitinvictus.com/blog/tight-hips-try-planking/
Have fun!
Thanks Michele, some great points in this article.