Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets), complete:
Front Squat
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 5 reps @ 85-88%
*Set 5 – 5 reps @ 85%
*Set 6 – 5 reps @ 80%
*Set 7 – 5 reps @ 75-78%
*Set 8 – 5 reps @ 70-75%
B.
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Go up in weight from last week – a good goal would be a 5% increase.
C.
MEN & WOMEN 40-59
For Time:
Row 1000 Meters
20 Burpees Over the Erg
40 Ring Dips
20 Burpees Over the Erg
Row 1000 Meters
MEN & WOMEN 60+
For Time:
Row 800 Meters
15 Burpees Over the Erg
40 Stationary Dips
15 Burpees Over the Erg
Row 800 Meters
D.
Three sets of:
Weighted GHD Hip Extensions x 8-10 reps @ 2013
Rest as needed
Hollow Rocks/Hold x 30 seconds
Rest as needed
A. Up to 105kg
B. Last set was with 57,5kg 3 reps
C. 12:45. Last 1k row was awful. Didn’t have any fuel left….at least it was the feeling. Let’s see how my legs are tomorrow after back squat session
a. 155,165,175,165,165,155,152.5,135
b.95,115,125,3×135
c. did group wod at affiliate
d. done
A. 225,235.255,235,235,225,205,190
B.125×3
C.13:40
D.done
A: 285-315-330-300-300-285-275-265
B: 140×4-145×3-145×1-135×4-135×4
C: 12:47
D: skipped
A. 215/230/240/225/225/215/200/185..wow this was tough
B. skipped
C. 13:18 a little slow out of the gate with row and burpees, but sped it up after the ring dips..good one
D. skipped
quick workout today to fit it in…
Did Everyday Warrior WOD 4 first (have to work days Saturday and Sunday so no time to get it done)
15min AMRAP
60 cal row
50 burpees over bar
30 ground to overhead 75lbs
10 chest 2 bar
1+100 (250reps) ugh
Then did
A. 250, 280, 295, 270, 265, 250, 245, 230
B. 120
It’s the first time I wasn’t happy I pr’d my front squat to 315 last week! Percentages all went up! Ha!
C-D. Did other WOD first instead and. No GHD. What are alternatives for weighted hip extensions if no GHD?
A. 185/205/215/205/200/185/180/165
B. 95/100/105/110/115/120
C. 13:14. Wow the dips really hurt still sore after Wednesday’s workout
D. Ran out of time
A 155/165/175/165(failed 4 and 5)/155/150/140/140 These were extra tough today and that’s unusual for me as I LOVE squats, but not today
B. 55×4/60×4/65×4/70×4/75×3
C. 16:30 did matador dips (which I struggled with today!)
D. GHD w/25# and hollow rock hold @ 30 sec
I’m with the others who are feeling beat up. I was blaming it on the turkey and pumpkin pie! 🙂
A. 195/210/220/215X3/205X3/195X4/185X4/170X5 B. 120X3/120X4/120X4/125X4/130X3 C. 13:35 with the following modification due to pec injury – 60 band assisted close grip push ups and only went to plank position for burpee (no chest to deck). Pec is getting better but I am still not able to due a strict pull up with out discomfort and not able to due a push up without discomfort; no sharp pain due low grade discomfort that goes away immediately after stimulation and no pain the next day. Just going to keep listening to my body and play it smart. Like a few others – legs… Read more »
C2B, 3×10 emom 3 min-Trying to master the butterfly technique but when my shoulders get exhausted down the drain technique goes.
A-260, 285, 300, 270, 260, 245, 245, 235 (Was a little nervous of left knee but all feels good right now)
B-Up to 145 at 4 reps, #5 increase
C-13:55, Just kept chipping away, Dips felt little slow today.
D-Done, L-Sits 2×30 sec in place of ghd.
Intention: Scale all loads by 5-10% and sub-max effort so that I can get through all the work, all week, without burnout. So far, so good:)
A: #175(3) / 185(2) / 195(1) / 185(5) / 175(5) / 165(5) / 155(5)/ 155(5)
B: #85 – all sets x 4 reps (less than last week, but E2MIN, easy)
C: 19:20 – used thin red band for ring dips
Love the part E! 🙂
I am ready for part E now
A. 245,265,275,260,260,245,235,215
B. 95,115,125,135,135
C. 15:38
D. Done
A) 240/255/275/255 – had to stop, my hip flexor just kept getting tighter each set
B) 165/165/135/135/135 – no energy today. My body is breaking down a bit. The last 2 weeks of workouts are starting to overtake my body’s ability to recover.
C) 13:12
D) skipped
Same here, I kinda thought it was 12 hour midnight shifts.
I’m glad to hear that it is not only me who is hurting! I figured it was because I started way late.
A.240,260,275,255,255×4,240,225,225
B . No time
C.15:37
D. No time
A (130kg), It was too heavy today, only 3 rep on set 4 and 5. After that, I made it.
B Up to 63kgx3
C 13:17.
A. 250/275/290/275/260/250/235/225
B. Skipped due to time
C. 17:30 Ring dips were a grind and 2nd row was awful.
D. See B.
A.160/170/180/175/170/160/155/150
B. 55×4/65×4/75×3/85×3/95×3
Did a workout with the rest of the gym.
A. 185(3)/205(2)/205(3)/205(3)/185(5)/185(5)
B. Standing 95(5)/125(4)/130(3)/130(4)/130(3)
C. 13:42
D. 2×30 hollow rocks, T2B 10/12/12, mobility
Solid time on Portion C!
Thanks Nichole! No tripping over the erg.
I am thankful for Invictus and their Masters programming. 😉
A. 120-125-135-125-125-120-115-105 ( Only 3 Reps instead of 5’s)
B. 55-60-65-70-72
C. 18:40 RX – Dips got slow… 😉
D. Superman/Hollow
A. 105/115/122.5/115/110/105/97.5/90kg
B. 45/52.5/55/55/57.5kg x4 felt strong on these today
C. 14:09
D. Done