A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Russian Baby Makers x 6-8 reps
Minute 2 – DB Z-Press x 5 reps
Minute 3 – Banded Good Mornings x 10 reps
B.
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat x 5 reps @ 75%
C.
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats
10 Muscle-ups
35-54:
120 lbs/90 lbs
55+: 110/75 lbs
Rest 3 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes:
10 Wall Ball Shots
20 Double-Unders
35-49: 30 lbs to 10′ target; 20 lbs to 10′ target
50-54: 20 lbs to 10′ target; 14 lbs to 10′ target
55+: 20 lbs to 10′ target; 10 lbs to 10′ target
Optional Session (Best performed 3-4 hours between sessions)
A.
Two sets for max weight of:
150-Foot Hand-Over-Hand Rope Pull
immediately followed by…
75-Foot Overhead Yoke Carry
Rest 3-4 minutes
B.
Two sets for max weight of:
60-Foot Seated Rope Pulls
Brace your feet against something sturdy (a tire, yoke, heavy sandbag, etc…), and reach with your arms as far as possible and pull on the rope while driving with your legs – try to use your legs as much as possible as if you were trying to push something away with your legs. By the time you’re done, if you’ve gone heavy enough, your forearms and core will feel it.
C.
Two sets for max weight of:
150-Foot Sandbag Carry
Rest 2-3 minutes
A good goal for this distance would be to handle a bag that is 50% of your 1-RM Deadlift.
A. Done 30# dub
B. 275×5 x 6 sets (challenging but felt good)
C1. 10 min amrap burpees over bar/ohs/mu 1 Rd 38 burpees
C2. 6 rds 2 wall balls – 5 min amrap 10 wb 20 dubs
A) done – used 20 lbs B). BS: 135 lbsx3,165×3, 185×3, 215x2x2sets just starting to feel good from hamstring injury so I went by feel. C) Metcon: got capped out at 8 OHS , I know its not what you wanted but I wanted to so I continue to try to complete a round took me 24;30 mu all singles with some fails OHS really kills my shoulders … ugh ! LOL Optional ( did it about 15-25 mins after wod) cant come back A1) 35 lbs, first one felt easy , sec one smoked my lats 2) 33 BB… Read more »
Not a lot I could do of todays WOD with the hurt knee so I did:
A. Aerobic Restoration: 60 min. / 15 km bike-ride (with trailer and two kids) and
B. Mobility: ROMWOD.
A. Done
B. @195
C. Skipped for strongman
150ft hand over hand rope pull 145/145
75 ft over head carry 145/155
Seated rope pulls 195/230
Today was humbling. Started the morning with PT for the back and just never felt strong the rest of the day.
A) done
B) 235# (should have been 275# but back just didn’t feel stable)
C) I got 5 muscle ups
– 60 BFB at 4:26
– 30 OHS at 1:40
2,1,1,1 MU
5 rounds of WB and DU.
Double unders were a mess after feeing so good earlier in the week.
Skipping second session rest tomorrow with a nice hike and back to it Monday.
Wow!!! First day with this group and I’m really excited. I’ve been a runner for the better part of a decade, and, seriously, overlooked the strength side of fitness. Crossfit has been a great place for me. I’ve been doing Crossfit since January, and the gains are slowly coming. The additional work offered by Invictus should help me get where I want to be, just a little faster. Today, I did the Saturday WOD with my local box (Squat clean and 100m sprints), followed that up with Part A (baby makers, etc), and Part B (5×5 back squats). I realize… Read more »
Saturdays I lead the Competition Class at the gym… so the day consisted of A. 20 min to Work to a Heavy 3 Rep Dead Lift… 245# B. Teams of 3 – Buy IN: 400m Sled Push 200/160, Farmer Carry 55/35, OH Walk 45/25 (each athlete walking 400m with something and can switch at any time.) Then…. 2 Rounds (1 athlete running 200m) 20 Rope Cimbs (legless=2 reps) 40 T2B 30 Clean n Jerk 195/135 60 Burpee box jump overs 30 OHS 135/85 Cash Out: Same as Buy IN. Took our team 44 minutes to complete (1 of my partners,… Read more »
A. Done
B. warm-up 95 – 125 – 145 -175 then 6 sets at 188lb. (75%)
C. Did workout with class. It has been a while since I have done a workout with some of the members. It was a partner WOD.
20 HSPU’s
40 Burpees over box
60 Clean and Jerk
80 KBS
60 calorie row
and then back down. Partners had to do static holds while the work was being done.
Fun Barry! It is nice to jump into the class sometimes and connect with the community 🙂
A and B complete as prescribed
C. Was just happy no pain from overhead position. Still a work in progress.
80 reps
D. 5+3 rx.
Have a good weekend. Cya Monday.
Major win!
Yes it was. I was really hoping to get to the MU all in all a good work out test for me
B. 305 – quads a bit sore from Thrusters yesterday. My fault-my form-led with the knees when tired.
C. 1 round 6 burpees
D. 6 rounds 10 DUs
Feeling better 2nd week on program. Volume is spot on for me now and optional wo’s will be necessary in a few months after strength is back! First time part of a accountability “community” and has been motivating. Good job all and thanks Nicole for posting!
So happy to have you Jeff – you are doing great!! Rest up those quads – foam roll them and make sure the knees stay happy!
A. Done
B. 250 across
C1 3 MU. to slow on overhead squats.
C2 3 rounds, i was dead.
A. Done
B. 75% across
C1. 2 MU – MU’s hurt today – hands and shoulders felt it from yesterday’s MU session
C2. 4 + 17
Those shoulders will get some good rest tomorrow Joe!
A:3×8@30,35,35
B: 6×6@235
C:5 MU
6+7 WB
Upper back is better.
Have a great weekend crew!
Happy to hear that Jay!
B. 153/153/158/158/163/163
C.1 5 MU
C.2 3+15 – 20lbs and 10′ was brutal!
A. Complete 22.5kg Zpress
B. all at 150kg 330lbs
C. 7 rounds and 2 reps
D. 1 round and 17 burpees – Yay RMU are back – no Pain!
Additional session was a team WOD with the class. Lots of Ski Erg, Bike and Rowing.
AWESOME Rob!!! So excited for you! And no pain after?
Thanks. The first MU is more strict than kipping, but the linked ones felt reasonably efficient. It’s definitely tired now, but on bad pains. I broke the OHS on purpose. Probably cold have done them unbroken, but there was some fatigue wobble after 12, so broke 15,8,7. Also broke MU up, 4,3,3 which is probably how I would have done it previously.
Will rest tomorrow and try not to skip anything next week.
Very pleased!
Oh cast swings will be needed. That first MU is…. terrible
Yeah, smart call Rob. Lets see how they feel tomorrow but I am so pleased there is no pain and you were able to hit 12 of them!
A. Done
B. 90kg across
C.completed 60 burpees, 30 ohs @40kg and 1 muscle up, my legs were cooked
Then
4 rounds + 4 wall balls