PERFORMANCE

Warm-Up.

3 Minutes Assault Bike w/ Nasal Breathing Only

Followed by…

Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds

Followed by…

Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run

Followed by…

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Then…

“Schmalls”
For time:
800 Meter Run

immediately followed by…

Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

immediately followed by…

800 Meter Run

Compare results to February 18, 2021.

guest
26 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Luke Tipton
Luke Tipton
November 15, 2021 7:49 pm

Schmalls
30:32

Was a tough effort. Glad it’s over.

Mugu
Mugu
November 15, 2021 9:29 pm
Reply to  Luke Tipton

More of a man than I

Blake W Shealy
Blake W Shealy
November 15, 2021 6:14 pm

These are no fun. At all.

Rx, 2 rnds: 33:15

Mugu
Mugu
November 15, 2021 4:58 pm

800m run
1 round
800m run

16:56. Yuck.

Logan Harris
Logan Harris
November 15, 2021 4:41 pm

Had minimal time today so did main site WOD: 20 min AMRSP of 20 med ball cleans (20#), 60 DU. 10 rounds + 2 reps

Kevin Watts
Kevin Watts
November 15, 2021 4:40 pm

25:59 (11:59/14:00)rx

Anika Tipton
Anika Tipton
November 16, 2021 5:55 am
Reply to  Kevin Watts

Super fast time!

Kevin Watts
Kevin Watts
November 17, 2021 9:26 pm
Reply to  Anika Tipton

Thanks! Runs felt slow but all else went quick.

barefoot squatter
barefoot squatter
November 15, 2021 4:20 pm

Did with American swings and subbed barbell rows @ 145# for pull-ups because of rain soaked monkey bars
32:46
1st 50 burpees and last 800 were the worst for me… Q word was screaming 20 burpees into this

Aaron Danielson
Aaron Danielson
November 15, 2021 3:53 pm

warmup done
scaled pistols to touchdowns off a bench (breaks parallel)
hspu green band

38:40
happy to be under 40

Richard Guzman
Richard Guzman
November 15, 2021 3:36 pm

Does the SugarWOD app for Invictus provide warm up, notes etc?

Candy Olkey
Candy Olkey
November 15, 2021 2:42 pm

Used Rowvember Day 15 “Low;High” for my warm up 8x2min made up as 1 min @ low rate, then min 2 @ high rate 20spm/24spm, 22/26, 24/28, 26/30, 22/26, 24/28, 26/30, 28/32 Total of 3533m “Schmalls” 800m run on TM – 4:24 2 rounds 50 Burpees – 30/20 both rounds 40 Pull ups – kipping 15/13/12, 15/10/8/7 30 Pistols – UB both rounds 20 KBS – UB both rounds 10 seated strict press @ 65# – 6/2/2 both rounds 800m run on TM – 4:50 Total time 31:34 (first run+first round 15:15, 2nd round+2nd run 16:19) ***6:21 faster than in… Read more »

Mugu
Mugu
November 15, 2021 9:30 pm
Reply to  Candy Olkey

Killer job

Anika Tipton
Anika Tipton
November 15, 2021 2:20 pm

30:32 with subs all over the place to protect my shoulder. Did 40 sit-ups in place of pull-ups, banded pistols, and 10 ghd sit-ups in place of shspu.

Jeremy Hammock
Jeremy Hammock
November 15, 2021 12:40 pm

Only had time for one round

20:22

Eric C
Eric C
November 15, 2021 12:37 pm

34:26 Rx

Tristn Hinck
Tristn Hinck
November 15, 2021 11:35 am

Score: 31:24 RX

Chris
Chris
November 15, 2021 10:50 am

38:02 – substituted Bulgarian split squats with 40# DB’s for pistols

All else Rx.

1st half in 18:15
2nd half in. 19:47

Pull Ups
12/10/10/8
12/10/8/5/3

Split Squats in 5’s

KBS
10/10
12/8

SHSPU
5/5
3/4/3

Toni Martos
Toni Martos
November 15, 2021 10:47 am

Wod , i change 800 run for 50 cal ass
Kb 28kg

Rx 29:23

Ryan Wingers
Ryan Wingers
November 15, 2021 10:06 am

31:04 RX

Shan
Shan
November 15, 2021 6:54 am

M55
Only had time for 1 round of the fun

24:38

Brice
Brice
November 15, 2021 6:41 am

27’13 RX

Andre
Andre
November 15, 2021 6:19 am

34´30

Al F
Al F
November 14, 2021 11:43 pm

Warmup all done ✅

FT ‘Schmalls’ done RX

27’43

Isn’t too bad this one, none of the movements go on forever apart from the burpee’s which seem to take a bit of time. 28’15 back in Feb and full of cold today so ill take that. Rd 1 was done in around 13’15. Have a good one team!

Anika Tipton
Anika Tipton
November 15, 2021 2:22 pm
Reply to  Al F

Obviously what you consider not “too bad” and what I consider not too bad are two very different things! 😂 Great work Al!

Al F
Al F
November 15, 2021 9:56 pm
Reply to  Anika Tipton

Haha thanks Anika. Well done for finding a way though this one looking after your shoulder