A.
Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
(Weighted) Strict Pull-Ups x 8-10 reps
Rest 60 seconds
B.
Every minute, on the minute, for 10 minutes:
10 Thrusters (95/65 lbs)
5 Burpees
A. Bryan (95#, unweighted strict) – 16 reps all sets; 10, 10, 9, 8 all unbroken. Christy (45#, unweighted strict) – 20 reps all sets; 8 broken reps all sets.
B. Bryan (10 minute AMRAP) – 6 rounds. Christy (45#) – 6 rounds + 7 thrusters.
Worked up to a one rep max bench.
200. I was pretty excited to hit that double century mark
3×10 bench 120/130/140
3×10 supine ring rows. BW 160
21-15-9 pull-ups & ring dips
I missed my timer. Too bad since it seemed really quick and my kipping for both is getting so much better.
Team od 2 “holds”
80 wall balls / ring dip hold 9kg/6kg
80 ttb / wall sit hold
80 sh to ovh / plank 60kg/40kg
80 ring dip / hand stand hold
80 push ups / hollow body
80 rev lunges / chinup 40/30
80 ghd / super men
80 slam balls / side plank 20/15kg
We finished ring dips after 35mins 😉 and we need to stop, next time maybe
That looks hard. It’s always fun and challenging to try something new.
Yes we didnt thought it will be that hard 🙂 but after 35mins we both was dead 🙂 mostly becouse 60KG push presses but next attempt soon 🙂 Try it Ryan in the team of 2
I just need to convince someone to be the other half of the team. 🙂
Its hard we tryed it again today, but not in team of 2 but team of 3 and we added 30 Bar MU into the front of this workout with wall sit hold, total time 49mins
A.
40×10 / 5kg x 10
60×10 / 10kg x 10
70×8 / 10kg x 8
70×8 / 10kg x 8
B. 10-9-8-7-6-5-4-3-2-1 + 5 Burpees each round. Couldn’t breath ?
A. 65, 75, x 20 reps, 85, 95 x 16 reps
5#, 7.5 # for 8 reps, 10 # 2.2.2.1, & 2.2.2.2
B. I am coming off being stomach flu sick, so I chose to cut the thrusters in half. So I did,
EMOM 10 min
5 Thrusters @ 65#
5 burpees
My rounds were 28 – 32 sec long. It hurt.
Worked a bit on Butterfly pull ups.
A: Lunges 16×50 kg/16x55kg(x3)
Pull-ups 6.3/5.4./5.3.1/4.2.2.2
B: 30/30 w/16 kg Kettlebells 10 rounds
After round 5 I fell off
Pewy Chewy!
I started IF 16/8 last week and train fasted in the morning, will see where it takes me.
Do you guys recommend taking bcaas?
Did only part B.
Before it 65 seated presses, 5×10 (40kg), then 5x50kg, 5×52,5kg, 5×57,5kg)
B.
1. rx
2. rx
3. rx
4. rx
5. rx
6. rx
7. rx
8. rx
9. 5 thrusters (lack of oxygen in club)
10. rx
good workout!
A. Reverse Lunge
4 sets x 8 reps ea. Leg @ tempo
185lbs x 8×4
Weighted pull ups
4×8
40lbs
B. 4 rds
Turned the remaining 6min into a 6min AMRAP
2 rds + 1 burpee
A. 95# 8,8,8,8
8×4
B. 65# did 10&5 first 3 rds, scaled to 5&5, missed rd 6, finished rd 10 at 10&5. This crushed me. By the time I finished 10 thrusters I barely had time to do burpees and move to the next rd.
A.
#65×20, 65×20, 75×20, 85×20
#10×10, 15×10, 20x 8, 25x 6+2
All unbroken
B.
First 3 rounds in 3 minutes. All downhill from there! #65 on thrusters
7rounds + 2 thrusters
C.
3 rounds
10 BB curls 65#
20 GHD sit-ups
A-135#x10,9,8,8
25#x8,8,8,8
(Man that 1:00 rest felt like 10 sec near the end)
B-scaled to 65# – 7 rds + 13
Round 1 done in 32 sec… rd 5 finished w 5 sec to go, rd 6 just thrusters, rd 7 just burpees, finished 9 at buzzer, the 2 burpees left for 10th may as well have been another 5…
A. Lunges:95#x10,115#x10, 125#x10, 125#x10
Pull-up: 8,8 w/20lb Med ball pinch, then 2 round of 8 just body weight
B. 2 rounds RXd :40s per, fell off the earth in round 3, dropped to 75# 6 thrusters and 3 burps 4-10 rounds
First Day following Invictus
A. 75,85,95,95 8 reps
Strict Pull ups 8 reps (no weight)
B. 5 rounds (first 2 was 10 thrusters the other 3 was 5 thrusters)
Welcome!
Thanks man
Welcome, enjoy!!
Thanks
Some first day btw haha
Welcome! Look for my coaching notes early in the feed and post any questions, goals, etc. this is a great crew and super supportive environment!
You found the right place to be – welcome aboard
A1. 115/125/135/145 @tempo
A2. 4×10 bw
B. Scaled to 35lb dbs. Got cut off at 5 rds by a work call at end of the month. That woman saved my life! Did 5 more rounds after but the break in the middle was awesome. All rounds right at :30
A. 85# front rack barbell reverse alternating lunges and strict pull ups no weight 16 lunges/8 spu 16 lunges/8 spu 20 lunges/8 spu 20 lunges/8 spu Initially was super happy – strict pull ups are a serious goat. Did clusters of 2 and some singles… then there is B. 55# thrusters 10 and 5 burpees Round 1-4 totally on track about 30 sec work with 30 sec rest. Then came round 5 and the wheels fell off. Hit rock bottom wall and couldn’t get it together. I forgot about possibly lowering the rep scheme, so with the time limit i… Read more »
Still great performance, awesome stuff
Thanks! That means a lot
A) Lounges 20, 30, 40, 50 Kgs.
Did a cluster of 4 with 9kgs X 2 in all rounds.
B) Seemed infernal, and it was. 30Kgs 5 Thrusters x 5 burpees.
28, 30, 29, 32, 31, 30, 33,skip, 34, 36
A. 95,105,95,95 x8 ARLunge
0,10,15,15 x8 strict weighted pull ups
B. Scaled to 25# DBs. Tried EMOM and rested the next minute if I went over. Completed 8 rds.
This was tough. I did the 7/25 workout yesterday with some additional D-ball clean work. I will be taking a rest day tomorrow.
Good job to everyone for attempting this one. It’s was a mental hurdle for me just to push start on the timer.
Nothing like a smack ya in the face workout for a Monday. A1. Alt front racked reversed lunge20x1 65-8/75-8/85-8/85-8each leg A2. 4 strict pull-ups all singles all four rds. Lack of grip strength was clear. B. So I’m an idiot and tried to stop the bar from bouncing and caught my left thumb and manage to sprain it. I was gonna scale anyways but that sealed the deal. As a DPT and ATC clearly the best course of action was to continue working out! ( I hope you sense the sarcasm) so I stole Teddy’s idea! EMOM x 10 min… Read more »
Look who I found! it’s Keeta Duke – she used to follow this blog and is now a member at our Sorrento Valley location! I don’t know why it is upside down.
A:
First, before WOD, I did four sets of Back Squats @80-85% of 1RM:
1) 82,5kg x8
2) 82,5kg x8
3) 82,5kg x9
4) 82,5kg x7
B:
Reverse Lunges (reps on each leg):
1) 30kg x10
2) 40kg x10
3) 40kg x8
4) 40kg x10
Strict Pull-Ups (without weight):
1) 10
2) 9
3) 9
4) 10
C:
Barbell: 30kg
I did only 4 rounds because my Quads was burned… 🙂