Workout of the Day
A.
Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up
(any grip of your choice – supinated, mixed or pronated are all acceptable)
When the clock hits 12 minutes…
Complete as many reps as possible in 3 minutes of:
Strict Pull-Ups (any grip)
Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs.
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups
A: 90lbs x1, BW: 180lbs, 31 reps
B: 12:25, No C2B (Ceiling too low in garage), Felt like I was constantly doing ring dips……
First time posting
A)Did 115lbs on the weighted pull ups and 60 reps
Body Weight 153 lbs
B)Got done in 10min 4sec
The ring dips were soul crushers.
A. 80#x1 (PR)
A1. Did not do – time
B.11:30 – regular pull-ups because I forgot
A: 12.5#, 14 reps. Don’t know my BW.
B: 6:54 with red band for ring dips.
Spent about 30 mins on the rower. I’m babying my hand due to a rip from 15.1.
Hand tears are the worst! Have you seen this post on how to tape your hands? https://www.crossfitinvictus.com/blog/how-to-tape-your-hands/
A. 10 Lbs/ 3 reps, BW 139lbs
B. 8:03. this sucked.
butterfly pullups because i wanted something fun to do and dips between two boxes
C. 4 rounds of 500 meter row with 2 min rest. legs felt tired. 2:10/2:09/2:09/2:10
i remember being better at this wod.
You kept them all consistent!
A: 70lbs, 25 reps, BW=173lbs
B: 13:24 (pullups/ring dips)
Didn’t have a proper bar to kip on for C2B
Nice work, Victor!
A. 60#, 24 reps, BW 220
B. 14:07–10s UB, broke up rest of sets on both until round of 4, then UB until complete.
Awesome job, Nick!
A.) 70# (I assumed strict weighted), 28 reps, BW = 202
B.) 8:22 – RX
Nice work, Rodney! You assumed correctly. 🙂
A. 110#, 35 reps — BW 178#
B. same rep scheme, subbed HRPU / inverted row: 5:53
Rx movements both tough on my shoulder. Did 1 rd Rx and decided to dial it down and restart.
C. Annie – 6:50. Had been a while, and annoyed by my DU yesterday.
Looks like you got those double-unders going today!
A. 80# – pronated, 38 reps, 185# BW
B. 8:30
Modified to Strict Ring Dips and Strict Pull-ups (Not C2B).
Awesome job on those pull-ups!
A. 40lb – supinated. 16 reps, supinated 220#-225# BW. Guessing on body weight. .haven’t weighed myself since I started invictus in Sept. I was 238lbs then.
B. Was not at my home gym, so I used to benches for dips with feet up. Reps 10-7 of C2B I used assistance. 6-1 I did on my own.
Time was 10:44
Nice work, Brian!
a. chin up: 75#. 20 reps. 233# BW
b. 10 to 1 bar dip & ring row: 13:26
Nice work! That’s a heck of a weighted pull-up!
Α. 32kg and 31 reps
B. 05.49
Super fast Part B!
thanks!!
A. 35 kg + 27 reps + bw 83 = 145kg
b.11:50
Awesome job, Tang!
A. Worked my way up to strict; 4 strict reps / negative pull-ups on all my fails. BW 210 lbs
B. 9:06 – red for dips and blue for c2b, This one came out of no where.
Success! Great news!
A: 90 lbs pronated, 51 reps mixed grip, B= 174 lbs
B: 10:02
I need to figure out how to kip those C2B! Dips are getting better. All ring dips unbroken, but C2B most singles (due in part to doing them on a door frame bar, but mostly due to technique issues.)
Finished wish XOS recovery and hip/glute mobility.
Great start to the morning! Now, off ta find out if we are going to have a boy or a girl!!! Woot!!!!!
Congrats on the workout, but more so on that kid. Good luck!
Thanks, man! We are beside ourselves. Can’t wait to be a dad. We find out tonight what the sono tech saw on the screen (boy or girl)!
So exciting! Can’t wait to hear the news!
It’s a GIRL!!!!!!! :)))))
Woo hoo! Congrats, Mike!
A. 87.5lb pronated, 20, BW= 203
B. 9:20 Rx
Awesome, Derek! Solid weighted pull-up!
A: 53lb 1RM pronated grip, 21 reps pronated grip, BW = 193lbs
B: 9:16 Rx – this one was sneaky!
Sneaky sneakerton! Great job, Greg!