A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Station 2 – Dumbbell Bench Press x 8 reps @ 21X1
Station 3 – Side Plank x 45 seconds each side
B.
In teams of three, perform three sets each for time of:
Row 500 Meters
If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.
A. Bryan* (135# deadlift, 40# dumbbell 8 reps/arm).
B. Bryan* (Run 400m vs. row) – 1:24, 1:27, 1:27. Christy – 1:49, 1:41, 1:39.
A1. 115, 125, 135
A2. 30, 35, 40..played this tooooo safe..need to go heavier!
A3. RX
B. 2:05.6 / 31 cal – 2:04.3 / 32 cal – 2:03.2 / 32 cal
4 min rest between
A1. 135-155-165
A2. 60lb dbells
B. 2:03, 1:59, 1:48
A1. 95-115-135.
A2. 65-75-75
A3. Rx
B. 1:40. 1:50. 1:50
A1. 155-175-185
A2. 70-75-80
A3. Yes
B. 1:46.1 — 1:44.3 — 1:47.1
C. For fun, 10-1 straight bar curl 55# with 10 hand release pushups between each set (5:14)
Beach season is coming ?
Yeah man!!! ????
A.
115#/115/135- grip was limiting factor
35#/45/45
Done.
B.1:59/1:59/2:00 can’t get these faster
A. Done:
– 40/60/70 kgs
– 22,5 kgs
– unbroken ?
B.1:37 / 1:37 / 1:40 (changing pace is not always best idea).
Felt good after mobility work last night so went 4rds on everything.
A1. 225x2rds, 245x 2rds, first time with snatch grip deads
A2. 65,75,85,95 DBs
A3. Done
B. 1:29, 1:31, 1:32, 1:34. No partner, 3min rest
Dude, you killed it.
Those are amazing numbers on the rower
Thanks, but I’m sure there are a few guys on here that can best those numbers by 10s or more!
Nice job, you always push me to go faster/get better!
Thanks, glad to help!
Fast ! You got the levers for rowing
I’d rather have your thruster performance on 17.5!
A.)
1. Went 155#, 175#, 185# on the RDL’s.
2. 55#, 65#, 65#
3. Done.
B.)
1:42, 1:48, 1:46
A. Sub’d offset pushups for bench.
B. sub’d SDHP with 75# x 40 reps ea. set
A. 60kg DL, 30kg DB
B. 1:41.4, 1:43.4, 1:41.0
Michele, I joined the Gymnastics Group and had my first session today!
How much weight should I shoot for on the Romanian DL’s? My 1RM on regular DL is 400#
Today was a great day for me in the box
A) used lighter weights focusing on the tempo, but still increased by 10 kgs each round of RDL and 2 kgs each round of Bench press.
B) no partners today so I used a 3:30 as the rest time between rounds.
1:47
1:43 PR!
1:46
Did a lot of DU accessory work and even worked a bit on my kipping hspu.
Nice PR!!
Thanks man, I shaved 2 seconds off from my previous PR!
These are my favorite wods, whenever we have to push it hard on that rower; I really want to go sub 1:40 but I need to develop more aerobic capacity to keep a stronger pace for longer periods of time.
Keep working, it will come!
A: Complete with 135# RDL and 50# DB
B: Sub 25 cal Assault Bike for 500M row, 1:35, 1:45, 1:57. fell off a cliff in round 3
Brutal on the AB!
Ended up joining the 4:45 am comp crew for a workout .. was a nice slap in the face ,and kick to the nuts .
So early!
A. DL up to 225
BP w/ DBs up to 85
Done
B. Did 3 400m runs. Around 1:20.
Nice work, Rob!
A. DL: 135×6, 155×6, 165×6
Bench (bar, no DBs): 135×8, 135×8, 140×8
Plank: check
B. 1:48/1:46.8/1:47.2. Last one was hard, esp the last 40 seconds. Like hard hard.
Awesome job, James!
Thanks Michele!
how to read this:
@4011
is it 4 seconds from ground to hips, 0 pause, 1 sec for hips to ground, and 1 sec pause on the ground?
or is it 4 seconds from hips to ground, touchn go, 1 second from ground to hip, 1 sec pause at the hips?
The second if using the format explained in the blog post here: https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Thanks, Drew!
Get it figured out?