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.
Schmalls
30:32
Was a tough effort. Glad it’s over.
More of a man than I
These are no fun. At all.
Rx, 2 rnds: 33:15
800m run
1 round
800m run
16:56. Yuck.
Had minimal time today so did main site WOD: 20 min AMRSP of 20 med ball cleans (20#), 60 DU. 10 rounds + 2 reps
25:59 (11:59/14:00)rx
Super fast time!
Thanks! Runs felt slow but all else went quick.
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
warmup done
scaled pistols to touchdowns off a bench (breaks parallel)
hspu green band
38:40
happy to be under 40
Does the SugarWOD app for Invictus provide warm up, notes etc?
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 »
Killer job
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.
Only had time for one round
20:22
34:26 Rx
Score: 31:24 RX
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
Wod , i change 800 run for 50 cal ass
Kb 28kg
Rx 29:23
31:04 RX
M55
Only had time for 1 round of the fun
24:38
27’13 RX
34´30
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!
Obviously what you consider not “too bad” and what I consider not too bad are two very different things! 😂 Great work Al!
Haha thanks Anika. Well done for finding a way though this one looking after your shoulder