Workout of the Day
A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)
New on the board but not to Invictus programming. A. done as rx’d. B. 3 rounds with 1.5 pood American KB swings.
A. each cycle did 2x rope climbs, :45 L-sit hold on parallettes, subbed 10x UB HSPUs because I need to work on them (coincidentally we’ll be doing a lot of them tomorrow 😉
B. No gas today
2 rounds + 300m run Rx
haha good plan playing with those HSPU’s Aaron, 🙂 well done!
A. Did 12 L Pull-ups, L-sit as Rx, and 15m HS walk.
B. 2+row+21 reps. Subbed 750m row for run because of weather.
Josh! What’s up with the weather where you are? Did you not want to run in the cold? 🙂
Haha no, when it’s raining the gym on base won’t let me take equipment outside.
A. Done Rx
B. 3 rounds + 400m
oh good score Andrew! nice work!
A: Done.
B: 3 rds + 10 cal.
Did the first round with running but changed it to 25 calories on the Assault Bike because of my shins. 24 kg kettlebell and jumping pull ups in the end.
well done Trine!! Good call on that horrible Assault bike girl, that thing is no joke 🙂
A. Completed, subbed 12 L-pull ups
B. 2 rounds + run
great job BZ!
A. Done. Legless climbs because my technique (and shoes) stink.
L-sits were hard today, HSW went decent.
B. 3 + 350m Rx (Russian Swings)
Bonked a bit on rd 3 pullups. Nice low-key day before 15.4.
legless, wow! Upping the difficult on that. Nice work!!!!
Out of necessity, not choice! Fine for skill work but a huge limiting factor in a WOD. I gots to figure that stuff out…
Great job Andy! 3+ rounds is a nice number, hopefully you feel ready for 15.4 🙂
I guess I’ll find out in a bit! Have a feeling that 8 mins is going to go by pretty quickly when I start resting on HSPU…
All,
Unfortunately I had to skip Tuesday and Wednesdays workouts because life got in the way. When you have to skip because your too busy and it is not injury related do you start from the day you skipped and try to catch back up with extra workouts or do you just get back to it and do the work out prescribed that day? comments please!
Thanks in advance,
John Crane
Programmers throw a solid chunk of work at you each day. If you miss a few days, write it off and just get back on the train. If you want to get fancy, you can pick and choose components from the days you missed or add in a little extra make-up work to hit a specific skill or movement. But no need to get it ALL in or do 2-a-days to catch up. Squats and pull ups will come around again…focus on long-term consistency vs. cramming in the short term. Just my 2 cents.
Thanks Andy!
Jeremy and Andy – good advice while our craziness of the Open took us away from that comment! I agree with them John, just pick up where you left off. You’ll see everything again. Additionally you don’t want to crush your body with crazy volume with everything and then see it again the next day. We plan it out so you are not repeating from one day to the next. They’re right we do throw a lot of work at you, so if life gets in the way, it’s cool just join us the day you can 🙂
I concur. Don’t try catch up. You will forever be behind.
A)Done. Did legless rope climbs, parallel l sit and handstand holds, since I aren’t walking yet 🙂
B)
3 rounds exactly
Did 600 m row and strict pullups with red rubber band to get in some pullups
nicely done Mads!
A. Done RX. L sit in 3-4 sets. HSW in 3 sets then 2 sets.
B. RX 3 + 200m. SPU 10/5, 6/5/4, 6/3/3/2/1. KBS UB.
Nice Jon! Well done on those kettlebell swings!
Mobility day for me. I spent an hour with my foam roller, lacross ball, and bands. Oddly enough as much temporary pain that brings, it does wonders for the long run.
yup good call Jeremy!
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thanks for sharing Kyle!!
Took it easy, enjoyed myself today. Nursing a sore neck that flared up from riding a road bike after being out of the saddle for years.
A. 1: 3 12′ rope climbs… 2: 3x15s h-sit… 3: 3 wall walks
B. 15m amrap: row 600m, 15 easy ring rows, 15 low kbs 32 kg: 3 rounds + 180 meters
A: 1) Knee raised strict pullups 2) knee raise holds. 3) 45 sec handstand holds against wall
B: 2 rds +600m & 5 pullups
600m run/Strict Pullups/55# KB swings
well done Victor!
One day behind.
A. Clean and Jerks, 175# (might be a new PR!)
B. Scaled to 5 rounds at 3, 95# squat cleans and 6 burpees
C. 75#DBs
nice Justin, congrats on the PR!