Workout of the Day
A.
Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

B.
Every 5 minutes, for 25 minutes (5 sets) for times:
Run 400 Meters
25 Push-Ups

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Kyle Swinford
Kyle Swinford
May 24, 2015 8:15 am

A. 1.) Muscle-ups 9-8-8 (wasn’t able to stick to the time domains in rounds 2 and 3 so I did two sets
2.) 19-16-12
3.) Parallette bar knee tuck accumulated 30 seconds each round (set 3 was impossible)

B. 2:10 – 2:07 – 2:09 – 2:13 – 2:29 (Did first 4 sets unbroken)

Genevieve (Latin America)
Genevieve (Latin America)
May 21, 2015 4:08 pm

Hotel wod.
A. Did not do

b. 10:17
1000 m run-4:40
50 DB thrusters at 20# each
30 pull ups on the odd Life Fitness-all in one machine. Very wide grip for me.

C 1 arm, OH walking lunge 4×14 40#DB

16 hour flight tomorrow, will try to squeeze in wod before flight

Andy
Andy
May 21, 2015 7:37 am

A. 1) 2/2/3
2) 11/9/10
3) :15/:17/:19

B) 2:15/2:03/2:03/2:04/1:58
**5″ Defecit for push ups

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Michele Vieux
May 21, 2015 7:59 am
Reply to  Andy

Looks like things are coming along!

CB
CB
May 20, 2015 7:05 pm

A. MU-5/4/4
TTB-12/10/10
LSit-17/:13/:15

B. 2:25/2:22/2:38/2:50/3:00
Part of our 400m route is uphill, so it’s hard to get under 1:35. All runs were between 1:40-1:53.

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Michele Vieux
May 21, 2015 7:59 am
Reply to  CB

The hill! We have a “hill” at our Downtown location. Or so they say. 🙂 Great job!

Andy M
Andy M
May 20, 2015 6:16 pm

A little active recovery today. Bunch of mid-distance intervals around the neighborhood with 1:1 rest, then some EMOM sprint starts. Back on board tomorrow. Nice work today by the whole crew!

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Michele Vieux
May 21, 2015 7:58 am
Reply to  Andy M

Great job, Andy!

Jake Portnoy
Jake Portnoy
May 20, 2015 5:47 pm

A. MUs/T2Bs/L-sit: Weakness identified. My core sucks.

B. Complete, rounds approx 2:20-3:00.

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Michele Vieux
May 21, 2015 7:58 am
Reply to  Jake Portnoy

More L-Sits! Yay!

Aaron Lesher
Aaron Lesher
May 20, 2015 5:18 pm

A. MUs/T2Bs/L-sit:
1) 6/14/:16
2) 4/12/:19
3) 4/10/:17

B. Rounds: 2:20/2:22/2:32/2:45/2:50

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Michele Vieux
May 21, 2015 7:58 am
Reply to  Aaron Lesher

Nice work, Aaron!

Genevieve (Latin America)
Genevieve (Latin America)
May 20, 2015 3:19 pm

Hotel gym:
A. Bench dips- 15/19/21
T2b – around 15 each- weird off parallel bars
L sit off Dumbbells- pathetic attempts!

B. Used treadmill and strict mitary push ups. Had to break up push ups a lot
2:05/3:15
1:54/3:00
1:20/2:37 (accidentally ran 100 meters short)
1:40/3:22
1:40/3:26

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Michele Vieux
May 21, 2015 7:57 am

Haha round #3 – oops!

For the L-sits, how are you progressing them? I like to have people hold the tuck and then either poke one or both legs out at a time. You can pull them in and out as needed but usually that way people can hold the whole 30 seconds.

Drew Nodtvedt
Drew Nodtvedt
May 20, 2015 2:27 pm

Days like today make me want to run so bad…..

A.
Ring Dips: 8/8/8
Knee to Elbow: 5/9/12 – had to be cautious on this – spine decompressed a little bit during my initial hang – which isn’t a bad thing. Just took me by surprise.
L-Sit: Alternated legs – 15s per leg

B. Subbed run to 350m row

1:53/1:55/1:57/2:00/1:48

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Michele Vieux
May 21, 2015 7:55 am
Reply to  Drew Nodtvedt

Lookin good, Drew!

Bz
Bz
May 20, 2015 1:06 pm

A. Muscle ups 7/6/5, T2B 17/11/10, L-sit about 20sec each round
B.2:28,2:35,2:40,2:40,2:45 runs were 1:50, 1:50, 2:00, 1:53, 1:57 which was a small victory for me to not go over 2:00 on any of them

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Michele Vieux
May 20, 2015 6:08 pm
Reply to  Bz

Nice work, B!

Kimmi
Kimmi
May 20, 2015 12:15 pm

A.
strict ring dips 5/5/5
did 8/10/10 t2b on rings to practice to initiate the kip from the hip and legs and not from the shoulders. was able to do 8 – 10 unbroken; on the bar i can only do 2 in a row, then i lose the kip.
accumulated L-Sit 20/20/18 seconds

B.
done

Kimmi
Kimmi
May 20, 2015 1:42 pm
Reply to  Michele Vieux

thanks, michele! i will focus on this next time i practice t2b!

Derek Roberts
Derek Roberts
May 20, 2015 11:15 am

A: strict ring dips: 10/10/10, ttb: 8/6/7, l-sit: bad…

B:2:20, 2:20, 2:30, 2:40, 2:40

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Michele Vieux
May 20, 2015 12:49 pm
Reply to  Derek Roberts

Great job, Derek! And good choice for the pull-ups on A!

Kate P
Kate P
May 20, 2015 10:09 am

Getting back into the swing of things after being away all weekend cheering on one of our fellow coaches at the South Regionals. 🙂
A. Ring Dips with red band: 13-10-13
TTB: 8-8-8
L-sit: broken up

B. Subbed 500m row for the run and did push-ups on knees to parallettes. Felt really slow and heavy today.
3:31-3:30-3:24-3:31-3:34

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Michele Vieux
May 20, 2015 12:48 pm
Reply to  Kate P

Pretty consistent though. Great job and welcome back! How’d your gal do?

Kate P
Kate P
May 20, 2015 1:29 pm
Reply to  Michele Vieux

Thanks. Ruben did awesome! He finished 8th overall for individual men. He follows the Invictus Competition programming too!

Kyle J Smith
Kyle J Smith
May 20, 2015 8:58 am

Completed, no #s to report. Great day.

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Michele Vieux
May 20, 2015 12:48 pm
Reply to  Kyle J Smith

How’s the knee?

Josh
Josh
May 20, 2015 8:05 am

A. MU – 5/4/3
T2B – 16/12/11
L-sit – 30s/20s/20s

B. 1:55/1:55/1:55/1:55/1:50
Mr Consistency today. Surprised myself with that.

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Michele Vieux
May 20, 2015 12:47 pm
Reply to  Josh

Nice work, Josh! That’s pretty impressive.

Patrick
Patrick
May 20, 2015 7:59 am

A 0 muscle ups ( lots of attempts)
T2B 11 14 11
L sits 20 seconds within the 30 ave

B fastest 1:47 slowest 2.19

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Michele Vieux
May 20, 2015 12:47 pm
Reply to  Patrick

Did you work some transition drills on the low rings?

Patrick
Patrick
May 20, 2015 2:00 pm
Reply to  Michele Vieux

I did after the wod , I was too dam depressing not being able to get the pull and worlds biggest sit up in sync to get my sizeable frame into the right place while my mate were doing them for fun next to me before they had a wod

Jeremy R
Jeremy R
May 20, 2015 7:13 am

A.
Ring dips: 12, 12, 12
Toes-to-bar: 14, 14, 12
L-sit: tried for 3-5 sec per l-sit

B. 2:01, 1:57, 1:56, 2:02, 1:59 Runs typically 1:26-1-28

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Michele Vieux
May 20, 2015 7:58 am
Reply to  Jeremy R

How are you doing the L-sits? Both legs at at time? You can hold longer if you move from extension to tuck when you need a break -or- if you only extend one leg at a time and switch when it gets tired. Whoot!

Nathan
Nathan
May 20, 2015 6:51 am

A. Ring dips 10/9/7 TTB 8/6/5 L sit 20/18/15
B. Each round under 2:45. Push-ups UB

Jeremy R
Jeremy R
May 20, 2015 7:14 am
Reply to  Nathan

Nice work Nathan!

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Michele Vieux
May 20, 2015 7:57 am
Reply to  Nathan

Nice work!

Jon S
Jon S
May 20, 2015 6:35 am

A. MU – 9/7/5. TTB – 16/12/13. L-sit done.
B. 1:42 + 1:47 + 1:53 + 1:53 + 1:52 = 9:07 total time. PU UB through 3 rounds, then 18/7, 19/6. Runs 1:20, then between 1:25 and 1:28.

Jeremy R
Jeremy R
May 20, 2015 7:14 am
Reply to  Jon S

Nice work Jon! that is moving!

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Michele Vieux
May 20, 2015 7:57 am
Reply to  Jeremy R

Ditto that!

Andrew Benton
Andrew Benton
May 20, 2015 5:38 am

We worked out in the high school gym today. Subbed dips for ring work (time restraints to set the rings up). Part B was a lot of fun. Did all sets between 2:40 and 3:00. Those 2 minutes of rest sure do fly by. Thanks for programming!

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Michele Vieux
May 20, 2015 7:56 am
Reply to  Andrew Benton

Glad you’re enjoying it! Great job today!