Warm-Up.
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each

Followed by…
Two Sets:
Assault Bike x 30 seconds
Rest 30 seconds
Waiter + Farmer Carry x 40-50 yards per side
Rest 30-60 seconds

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%

B.
Three sets for max reps/calories of:
60 seconds of Assault Bike (for calories)
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing (for calories)
Rest 90 seconds

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patrik_sLivie KraftTyler DurhamJoseph ButlerShaun Gross Recent comment authors
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patrik_s
Member
patrik_s

Have been following Invictus off and on since 2011! But never posted. Press up to 75kg.
Assault bike: 25-24-22
Push up: 35-30-28
Row: 24-24-24
Pretty tough by the end

Livie Kraft
Member
Livie Kraft

A. Emom 70#, 75#, 80#, 85#, 90# then 2 sets 75# 1:30 b/n sets
B. R1 16,24,15
R2 15,23,13
R3 13,26,13 (started on rower this round)

Tyler Durham
Member
Tyler Durham

A. Based on 165 finished 125×8, 125×7 wasn’t close on the 8th
B. Bike 32/22/25
Pushup 20/20/19
Row 23/23/25

So I approached the first bike WRONG and did I ever pay for it! So much pain

Joseph Butler
Member
Joseph Butler

C&J E2M
95lbs, 115, 125, 135, 145, 155, 160, 165, 170, 175, 180*PR, 185(f)
5lb PR today. Pretty pumped as my 175 popped up with ease. 180 was a bit harder and not as clean with the jerk but it went!

B. Yesterday’s work
1min AB cals 29, 24 20
1min push ups 27, 25, 24
1min row cals 15, 16, 16

Shaun Gross
Member
Shaun Gross

A.
65kgx5, 70kgx4, 75kgx3, 80kgx2, 85kgx1, 70kgx8, 70kgx8.

Really happy with how good these felt.

B.
Assault Bike – 27, 23, 22
Pushups – 25, 21, 20
Row – 24, 22, 24

Quad demolition! First round of bike smoked my legs. No recovering from there!

JT
Member
JT

A. Shoulder press up to 155 single and 2×8 #135
B. 3 rounds for reps
Airdyne 22/20/22
SHSPU 12/10/13
Row 21/26/27

NicholeKribs
Member
NicholeKribs

A. 85 x 5; 95 x 4; 105 x 3; 115 x 2; 120 x 1; 95 x 8 for the two sets
B.
Assault Bike: 20; 17; 16
Push-Ups: 20; 17; 16
Row: 18; 18; 17

Mike Slagle
Member
Mike Slagle

Yesterday’s workout:

30 wbs
20 strict pull-ups
15 bbjo
800 m run at 3:30 pace for the first two (I traded on and off the run with my wife)

The last run was so slow. I was shocked I got back in 3:50. It felt like I was walking that one.

Hans Jungck
Member
Hans Jungck

A) 95/105/115/135/155/105/100 lbs at Rx reps.
B) Bike – 30/26/23 cals
Push-ups – 38/44/37 reps
Row – 25/23/23 cals

Much harder than I anticipated!

Janelle Winston
Member
Janelle Winston

Did yesterday’s kind of

After being sneezed and coughed on for a week, I came down with a chest cold. Between that and seasonal allergies, wanted to move without a lot of intensity.
So I did 2 rounds for time.
400 m run
30 wall ball
400 m run
30 pull ups
15 bbjo

20:15

After the first round the sinuses and throat started burning. Decided to stick with two rounds instead of 3.

Hopefully this will pass soon!

Mike Slagle
Member
Mike Slagle

I’m just getting out of the woods after having a sinus infection and seasonal allergies. I hope you kick it quickly. Good work on those two rounds. This was not fun!

Janelle Winston
Member
Janelle Winston

it wasn’t! Thanks!

NicholeKribs
Member
NicholeKribs

Hope you feel better soon!

Janelle Winston
Member
Janelle Winston

Thank you!

Ryan Dohnal
Member
Ryan Dohnal

A.) 90, 95, 100, 110, 115. all reps succesful.

B.) 26, 18, 18
26, 18, 18
27, 19, 19

Done on a airdyne so calories not he same. Tried to keep pushups super strict.

Candy Olkey
Member
Candy Olkey

May 10 WOD
A. Back Squats x 4 (80-85%) – 145#, 150, 155 (Sock footed)
B. E8M for 24 min – 5:53 / 5:44 / 6:17
20 Cal AB – 2:05 / 1:50 / 2:17
20 Walking Lunges @ 45# – UB, 10/10, 10/10
400m Run – 2:01 / 2:09 / 2:07
***Shaving 15s off my AB time in round 2 didn’t do me any favors…it sorta hit me like a ton of bricks for the remaining sets!

Mike Slagle
Member
Mike Slagle

Nice work on the squats and the metcon!

Candy Olkey
Member
Candy Olkey

Thanx Mike….I just realized this week that with this new system I don’t get any notification that someone has left me a comment….don’t want you to think I was ignoring you. Not sure I like the new system…just seems as though we all don’t communicate as much now. 🙁

Mike Slagle
Member
Mike Slagle

Yeah I agree. At least this system logs me out each time like the old one!

Anika Tipton
Member
Anika Tipton

A. 5×75/4×80/3×85/2×90/1×95 then 2 sets 8×80
B. Bike doesn’t have a counter so, ?/20/18, ?/20/17, ?/20/18

Mike Slagle
Member
Mike Slagle

Great work Anika!

Cristian Cruz
Guest
Cristian Cruz

B.
Bike 20/20/20
Push up 25/22/20
Row 15/12/14

Simo
Member
Simo

Evening session:

E2M x3
Seated DB press 22,5×10/25×9/25×8
BB Row 55×10/60×10/70×8
Kettlebell Suite cases carry 100 m 32 kg

TheLonghorn
Member
TheLonghorn

A. Up to 145×1, then two sets of 115×8

B. AB- 28/23/21
Push-ups- 35/32/29
Row- 21/22/21

Simo
Member
Simo

Wow solid output on B! Good job man!

TheLonghorn
Member
TheLonghorn

Thanks, my output was quickly declining on the AB!

Mike Slagle
Member
Mike Slagle

The AB had flames coming off of it and you backed it up strong pushup numbers.

Robert Bac
Member
Robert Bac

A.1 – 40-50-55-60-65 kg
A.2 45kg x 8, 45kgx8

B.
Bike – 20,24,20
Push-up -22,26,24
Row 17,20,19

Ryan Powell
Member
Ryan Powell

A1. 95 – 115 – 125 – 135 – 145lb
A2: 95×8, 95×8

B.
Bike: 19, 21, 23 (63)
Push-up: 31, 29, 26 (86)
Row: 22, 23, 27 (72)
Total: 221

Fun but painful!

Chris Pugliese
Member
Chris Pugliese

Good morning everybody…

A1. 107/116/125/131/140
A2. 116×8/116×8
B. 24/35/20 (79)
23/27/20 (70)
25/24/22 (71)
C. emom x 3 sets
8 strict pullups
15 slamballs
1 min rest

Simo
Member
Simo

You killed B!

Chris Pugliese
Member
Chris Pugliese

Thanks and sorry if you have been replying to me. I don’t get emails from this service anymore. I may have to connect with Google+.

Mike Slagle
Member
Mike Slagle

Great work Chris!

Greg Osborn
Member
Greg Osborn

Strength off 150lb followed by:

Bike – 21/19/17
PU – 28/23/23
R – 23/22/21

Tough one. Pretty beat up – 4th day on. Bike is the devil!

Simo
Member
Simo

You pushed it hard dude!