Workout of the Day
A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups

If you’re using assistance, use the same level of assistance for every set.

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

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Kyle Swinford
Kyle Swinford
May 24, 2015 8:02 am

A. Rx: 17-12-10

B. Rx: 7:00

Was surprised to see the big decrement in pullups for the full supinated grip. I set my PR on Jackie around Regionals time 2 years ago (5:54). Still working on my engine and losing about 10 pounds. Could have sped up on the thursters though they were unbroken. Pull-up endurance not where it used to be as 30 unbroken is usually pretty easy even fatigued. But, all in all, pretty happy with that.

Emily Moore
Emily Moore
May 22, 2015 6:12 pm

A. (1-band) 7/7/6 – mixed seemed easier, but feels weird on the supinated arm’s elbow
B. 12:53 Jackie – 4:42 row/~3:50 thrusters/~4:30 pull-ups

Everything felt great today…went intentionally easy on the row since I didn’t know how bad the thrusters were going to be. Need to speed up those pull-ups.

Jake Portnoy
Jake Portnoy
May 22, 2015 12:52 pm

A. 13/7/7
B. 7:09 RX. PR by 2+ mins.

Chris Reil, Jr.
Chris Reil, Jr.
May 22, 2015 8:34 am

A) 20, 13, 10
Had a good pump heading into Jackie
B) 6:27RX
Definitely a PR, not sure what old time was. 3:35 row, unbroken on thrusters and 20/5/5 pull ups. Wanted to be unbroken on all movements but couldn’t hang after strict work in A. Sub 6:00 in the near future!

Andrew Benton
Andrew Benton
May 22, 2015 6:57 am

14 – 7 – 7 on the Pull Ups (I need some more fight in those / Pull ups are one of my worst moves)
9:31 Jackie (averaging about 1:50 on the rower) Broke the thrusters up into 3 sets and did sets of 3 pullups

Jayson
Jayson
May 21, 2015 9:41 pm

9:50 RX for Jackie
Second drop in this week. Will be headed home to GA tomorrow. Thanks for making me feel at home CF Invictus! I will miss working out in such a wonderful climate!

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Michele Vieux
May 22, 2015 6:44 am
Reply to  Jayson

See you soon!

Clint Vosloo
Clint Vosloo
May 21, 2015 8:34 pm

B

Jackie Rx @ 8:36 – happy but my pull-ups need some serious TLC

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Michele Vieux
May 22, 2015 6:44 am
Reply to  Clint Vosloo

Stringing together the kip you mean?

Clint Vosloo
Clint Vosloo
May 22, 2015 1:19 pm
Reply to  Michele Vieux

Probably more a mental thing to be honest. I have not had a pull up bar since we emigrated to Australia 2 years back as we are in a rental. Got the SML-2 from rogue 2 days ago as it is freestanding and I can work on my weakness 🙂

Andy M
Andy M
May 21, 2015 6:44 pm

A. Pull ups 16-12-8
B. No Jackie, but did it 7 May — 7:25 Rx
Pendlay row 5×5 at 135, DU practice between sets.
“Baseline” — 4:22
Tabata Row — all between 101-97m

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Michele Vieux
May 22, 2015 6:44 am
Reply to  Andy M

Tabata row!

Juan Mantilla
Juan Mantilla
May 21, 2015 6:44 pm

A) 16/11/7 pull-ups. Arms tired!
B) First Jackie attemp ever: Rx’d 7:19! Happy to get this time. Row in 4’00”, then thrusters unbroken (split on 6’11”), and final shot on the pull ups: 16-9-5. Actually, I was trying to complete the PU unbroken. Unsuccessful attemp!!

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Michele Vieux
May 22, 2015 6:43 am
Reply to  Juan Mantilla

That is a smokin fast Jackie time!

Juan Mantilla
Juan Mantilla
May 22, 2015 7:04 am
Reply to  Michele Vieux

Thanks Coach =)

Seth Conner
Seth Conner
May 21, 2015 6:33 pm

A. Did a 1000 m row time 3:35 / 15/10/12
B. Lifting partner wanted to do heavy Fran instead so we did 🙁 Boy was that rough…
21 135 lb thrusters / C2B pull-ups
15 135 lb thrusters / C2B pull-ups
9 135 lb thrusters / C2B pull-ups

RX ‘d time 11:45
C. Tabata plank holds 20 sec/10 sec rest front/right/back (hollow rock) /left
Tabata 30 sec/ 5 sec resthip openers and hamstring stretches

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Michele Vieux
May 22, 2015 6:43 am
Reply to  Seth Conner

Your training partner sounds crazy! 🙂

Seth Conner
Seth Conner
May 22, 2015 3:52 pm
Reply to  Michele Vieux

I think we are both to blame on for crazy. :). Trying to get back into competition shape and not kill over after WODs

Victor Robles
Victor Robles
May 21, 2015 5:39 pm

A: 12/7/6 strict
B: 11:30 RX

Wrist was feeling pretty sore from basketball earlier this week.

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Michele Vieux
May 22, 2015 6:43 am
Reply to  Victor Robles

You fall on it?

Victor Robles
Victor Robles
May 22, 2015 9:43 am
Reply to  Michele Vieux

No. I’m not sure exactly what it’s from because I don’t remember doing anything to it. I think it’s just really sore.

Aaron Lesher
Aaron Lesher
May 21, 2015 5:09 pm

A. Did front squats from Tuesday:
185×4, 215×3, 225×2, 245×3, 255×2, 275×1, 260×2

Tied my 1RM and 5# off my 2RM

B. “Jackie” 8:30 Rx
Disappointed by this because I thought I was going to go a lot faster; :13 off my PR, but I did thrusters and pull-ups in bigger chunks than last time. Hmph. Was far away from pull-up bar.

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Michele Vieux
May 22, 2015 6:42 am
Reply to  Aaron Lesher

Great job, Aaron!

Zach Holbrook
Zach Holbrook
May 21, 2015 4:23 pm

8:02 on jackie

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Michele Vieux
May 22, 2015 6:42 am
Reply to  Zach Holbrook

Great job, Zach! Super fast.

Genevieve (Latin America)
Genevieve (Latin America)
May 21, 2015 4:10 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.

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Michele Vieux
May 22, 2015 6:42 am

Way to go, Gene!

Derek Roberts
Derek Roberts
May 21, 2015 12:05 pm

Accidentally did B first as a rower came open so I jumped on it. Significantly decreased the number of strict pull-ups.

B: 8:34 Rx

A: 6,7,5

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Michele Vieux
May 21, 2015 2:16 pm
Reply to  Derek Roberts

But fast times for Jackie!

Jon S
Jon S
May 21, 2015 10:22 am

A. 21/10/8.
B. 7:18 RX (PR is 6:49). Nothing felt good today. Thrusters were broken way too much. PU 15/9/6.

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Michele Vieux
May 21, 2015 2:16 pm
Reply to  Jon S

Recovery time!

Josh
Josh
May 21, 2015 10:07 am

A. Every 2 min for 10 sets
1 C&J @ 90% — 205#
B. Strict pronated – 20(PR)
Strict mixed – 10
Strict supinate – 9
I was really surprised how well I did on promoted, but poorly on everything else. Don’t know if 90 sec just wasn’t enough for me to recover or I’m missing some major muscles.
C. 8:14 Rx with strict pull-ups
Arms are dead

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Michele Vieux
May 21, 2015 2:16 pm
Reply to  Josh

Test out the supinated again when you are fresh and let me know what happens. Great job on the PR!

Drew Nodtvedt
Drew Nodtvedt
May 21, 2015 9:18 am

A. 15/13/12 (Green Band)
B. 10:09 (Green Band)

….muscle failure reached – good stuff….great start to the long weekend

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Michele Vieux
May 21, 2015 2:15 pm
Reply to  Drew Nodtvedt

Great job, Drew! Enjoy your holiday weekend and thanks for your service!

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Michele Vieux
May 21, 2015 8:00 am

YAY FOR JACKIE!! My favorite!

Kyle J Smith
Kyle J Smith
May 21, 2015 7:55 am

A. 11-7-7
B. RX 10:23

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Michele Vieux
May 21, 2015 8:02 am
Reply to  Kyle J Smith

Yeah, Kyle!