A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
A. Bryan* (E2MOM, 20 minutes – Deadlift x 1) – 255# x 4, 285# x 2, 305# x 2, 320# x 2.
B. Bryan* – (Deadlifts vs. Power Cleans, 270#) – 11:09.
Had to do this one at home… Didn’t feel safe pushing up too high so stayed kinda light on A.
A. Topped out at 185
B2. 6:47 Rx. Should have taken fewer breaks.
Was super low energy as my kids are sick AGAIN and I’ve been up a couple nights with them. A. 85 – 130 Failed 135 3 times before I decided to give it a miss. B. 9:16 – @ 105 for PC – Happy with this. It’s the first time I’ve done that weight for reps. Able to cycle 5 reps. Ring dips are another story. Did jumping for a round an a half. Then used a black band. Not sure which is more effective…. Practiced a few HSPU as I am not proficient and I have to do 17.4… Read more »
A. Built up to 295. Missed it 3 times before getting it.
B. Went with option B. 4:56 Rx
Up to 165#
Then 9-7-5 with 145# and stationary dips
5:03
A. Up to 150#
B. Option 2 with the baby purple band 8:45
C 3 rds
10v-ups
10abmat sit-ups
10rotators each side
10 bridge with and against a band
A. Worked up to 90kg/205?lbs
Had to do one rep every 90s due to time constraints :(.
B. 9-7-5 Strict Muscle Ups & PCs at 70kg/155?lbs
9mins 40sec
Had to do strict muscle ups from turned out false grip in L-sit position because of low pull up bars in the globo gym 🙁
A day behind..
A. 135×6, 145×4, 155×2, 165×2, 175×1….max @ 165×3…form fell apart
B. Row @ 4:22
14# WB x 90
A. worked up to 195, felt pretty good today
B. 6:17 but we don’t have rings so had to do traditional dips.
Invictus Performance
I had been following a few weeks behind for planning purposes but like the comraderie of doing the workouts and posting w everyone else.
A.
185
195
200
205
207.5
210
212.5F
212.5F
210
212.5. Woot woot.
B.
8:01 rx.
PC – 8+singles, 5+ singles, 5
Dips – 10+5+doubles, lots of doubles, all singles and failed some reps. I sucked on the dips. Did them almost all strict.
A. 135 155 175 195 215 235 245 255 265 275
B1. 8:30 as RX’d
A
Up to 97.5kg
B option 2.
6.25
A:
In kilograms:
1) 60
2) 60
3) 62,5
4) 65
5) 65
6) 67,5
7) 67,5
8) 67,5
9) 67,5
10) 70 – PR 🙂
B:
Option 1, but subbed RMU for Chest Dips
Barbell: 55kg
Time: 6:11
Great work today
Thanks! 🙂
A 105kg
B Option 2, 9:46
None of this fun for me today, I have my throwdown with my training partner tonight at our box after the pros go!!!
Can not wait!!!!
You’ll crush it
Thanks for the vote of confidence!
#teambob
Hope it went well and you had FUN!!
A. Up to 245.
B. 7:19 Rx option 1
That’s great!!
A. Worked up to 165lb.
B. Option B. 15:42. I used 135 pounds first two rounds then 155. I bet some of the Ring dips were no reps but I repeated them when I caught myself doing that. I’m widening my stance too much to get under the cleans so I need to work on that. I also have “slow elbow syndrome”. Overall, I feel like I’m doing better.
Only A today because my partner wanted to focus on working our techniques for kipping HSPU and double unders.
We did around 40 minutes of work between handstand drills, negatives HSPU and jumping rope drills.
And we both got new PRs on the Power Cleans (I also did some squat cleans and rope climbs just for fun)
Solid work today! Congrats on a new PR!
A: up to 77.5kg – failed on 80kg
B: 9:42 @65kg
Tough one today!!
Shoveling Stella was yesterday’s WOD so did yesterday’s this morning.
A. Subbed front squats for back, worked up to 180. 7 reps at 170–burn.
B. Rx. 101 wallballs. Surprisingly felt good. Wallballs are a huge weakness for me so I did sets of 10 with 10-15 second break in b/w. Made them really manageable.
Finished with 18 min alt. EMOM b/c had the time and no workout tomorrow.
25 DUs
15 wallballs (just a glutton today)
7 strict pull-ups.