PERFORMANCE & FITNESS

Warm-Up.

One set of:
Run x 800m, nasal breathing only
Supinated Passive Hang-on Pull-up Bar x 30 seconds
Supine Table Hold x 30-60 seconds

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Dumbbell Waiter’s Carry x 50 feet per arm
Dumbbell Goblet Squat x 10 reps

Then…

A.

“Bulldog”

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
4 Strict Pull-Ups
8 Push Presses (135/95 lbs)
12 Front Squats (135/95 lbs)

*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.

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Mike Slagle
Mike Slagle
July 30, 2022 6:17 pm

The running dead from yesterday.
Done with an 800m run in the middle instead of cals.
31:47
Runs felt great and the deadlifts were a mess. Way to many small sets.

50 T2B to round out the night.

Mike Slagle
Mike Slagle
July 30, 2022 7:25 pm
Reply to  Mike Slagle

Invictus staff. What are the times you are looking for with potential competitors? I know I’m nowhere in the zip code!

Jeremy Hammock
Jeremy Hammock
July 30, 2022 10:22 pm
Reply to  Mike Slagle

Good question! Always guessing on different workouts to how I may have performed!

Kyle Rowe
Kyle Rowe
July 30, 2022 2:06 pm

6 rounds and two runs, solo, 20 minutes

Phil
Phil
July 30, 2022 11:40 am

Individual M 50-54
Cut time to 20 minutes
2 RDS + 4

After yesterday’s “Running Dead” this should have been “March of the Dead!” LOL

Chris
Chris
July 30, 2022 10:50 am

Scaled to 115# all else Rx

Solo with 1:1 work / rest ratio

8 rounds and 7 reps

PU: Unbroken
PP: Unbroken
FS: Unbroken x 1, 8/4 x 6, 4/4/4 x 1

Clay
Clay
July 30, 2022 10:04 am

6 Rounds, 2 Outside Runs, & 4 Pull Ups
I couldn’t convince my teenager to partner with me so I did the workout solo. I was able to do all the pull-ups and push presses unbroken but broke up the front squats into 2 sets of 6.

Candy Olkey
Candy Olkey
July 30, 2022 9:53 am

July 27 WOD A. For Time – scaled 46:13 10 Bench press @ 105 – 4/3/2/1 20 Cal AB – 1:56 40 Cal Ski Erg – 3:12 15 Bench Press @ 105 – (3/3/2/2/1/1/1/1/1) 30 Cal AB – 3:15 60 Cal Ski Erg – 4:59 20 Bench Press – 5 (2/2/1/fail), dropped to 100# (3/2/2/2/1/1/2/1/1) 40 Cal AB – 4:25 80 Cal Ski Erg – 6:43 ***I’ve had the ski erg for 7 months now and I think I finally have started to figure it out. I realized today that it’s not meant to yank with your arms..but to hinge… Read more »

Jeremy Hammock
Jeremy Hammock
July 30, 2022 9:42 am

40 min amrap

3rds 95 lbs
4 strict chin-ups
8 pushpress
12 front squats

Then 500m row

4 rds total

Min on min off style
No partner

Candy Olkey
Candy Olkey
July 30, 2022 9:56 am
Reply to  Jeremy Hammock

Nice work Jeremy..this looks like a nice spicy one for Sunday Funday!