A.
Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep
B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Assault Bike x Max calories in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
A. Bryan – 105#, 115#, 120# (f), 115#, 120#, 125# (f). Christy – 50#, 55#, 60#, 55#, 60#, 65#, 70#.
B. Bryan (150m sprint vs bike, 36″ wide hand spacing for HSPUs) – sprints Rx; HSPUs: 4, 2, 1, 1; Burpees: 10, 10, 10, 11. Christy (150m sprint vs bike, 36″ wide hand spacing for HSPUs, 10# plate) – sprints Rx; HSPUs: 3, 4, 3, 3; Burpees: 11, 11, 10, 10.
No barbell around on vacation, only two 16 kg kettlebells and a rower. So I did:
A1: 10 min handstand practice
A2: 5 sets max reps strict handstand push-ups 8/7/5/7/6
For B I took the rower instead of bike and instead of hspu I did strict overhead presses with 16 kg kettlebells.
B: 12/14/15/16 cal row
16/12/10/11 (16+16 kg KB)
9/9/9/11 burpees
Additional: legraises tabata
Sideplank tabata
3 X 100
2 X 105
1 X 110
3 X 105
2 X 110
1 X 115
B.) Used airdyne so I know cals are off. Around 16 cals each round.
HSPU= 6, 5, 5, 4
Burpees= 7, 7, 7,8
3km bike 3x1200m tempo 4:45/km 3km bike, overslept for crossfit haha
A. 135/145/165 (missed)/145/150/155
B. Subbed for 3 rounds for time
250m row
15 strict HSPU
50 DU
10:43
A. 135, 145, 165, 165, 175, 185, 195 (PR)
B. Stationary Bike (no assault bike): 9.6, 8.7, 9.2, 8.9 = 36.4 cals
HSPU: 11, 9, 7, 5 = 32
burpees: 10, 11, 11, 11 = 43
TOTAL: 111.4
A.
75×3
85×2
105×1
85×3
105×2
110×1
B.
RX on workout
Assault bike – calorie counter not working on bike:(
Hand stands – 3,4,4,4 – need to be deeper
Burpees – 8,9,9,10
Serious sinus issues going on – was happy to make it to the gym
A.
3×70 kg,
2×75,
1×75 (missed 1×77,5),
3×70 (missed 72,5 at first rep),
2×70 (missed 72,5 at first rep),
1×70.
#nowarmup
B.
Assault: 19/13/12/11,
HSPU: 8/7/5/6,
Burpees: 13/13/13/12.
New to invictus programming, been following daily WODs for a week now.
A: 25kg, 30, 32.5 , 30, 35, 40kg (PR)
B: 10, 10, 10, 10 Cal Row
12, 13, 11, 8 Push Ups
8, 8, 8, 8
A. 55, 65, 75, 65, 75, 85. A PR. I had to fight for that 85#
B. 59, 55, 50, 56 DU
12, 10, 11, 9 – hspu off 24″ box
9, 10, 9, 10.
Worked on Hand stand holds.
Shoulder still not great.
Am. Airdyne
3 sets:
90sec at moderate pace w/ 60sec easy or walk pace
Rest: 1min
5 sets:
60sec at moderate/fast pace w/ 60sec at easy pace
Rest: 1min
7 sets:
30sec at fast pace w/ 60sec easy pace
Pm. 6×2 back squat #285
A.1 shoulder press: 3×100#, 2×105, 1×110, 3×105, 2×115, 1×125 (PR) very happy, I was stuck at 120# for over a year. Form is better too, not arching lower back
A.2 gymnastics program session 1 part C lv2
B.1 11-10-10-10
B.2 subbed for l seated db shoulder press 35# 7-6-5-5
B.3 11-10-11-11
Good night!
A. 115×3 135×2 145×1 repeat
B. No AB. Used rower with broken console. Don’t know cals, I just went as hard as I could.
HSPU from knees on a box 6/4/3/3
Burpees 7/8/8/9
A. 3×105/2×115/1×125 3×115/2×125/1×135(10# pr). Been stuck at 125 for 2+ years.
B. Rows-13/13/12/12 cals
Shspu- 10/8/8/7
Burpees- 10/9/9/9
C. Core work
A. Strict shoulder press
115 x 3, 135 x 2, 145 x 1, 115 x 3, 135 x 2, 145 x 1
B.
No assault bike so did double unders
40, 27, 25, 25
HSPU
11, 8, 7, 7
Burpees
13, 12, 11, 11
Doosey
A. 105/115/125, 120/130/140 (5# PR!) the last rep was a battle but I stuck it out and got it locked
B1. Subbed DU’S 45/34/46/38. Rds 2 & 4 I tripped up twice on the rope
B2. 10/8/6/5. Ugh…
B3. 11/11/11/11. I don’t think I can move any faster than I did.
A. Strict Shoulder press (current PR 85#, today’s goal 90#)
65×3, 70×2, 75×1, 80×2, 85(f), 80×2, 85(f), 85×3(slight bend in the knees)
***10# DB (each hand) weighted pistols x 5 each leg between rounds
B.
Row – 9/8/8/8
HSPU (kip) – 19/16/9/11
Burpees – 13/13/13/13
C. Dinner and SLEEP!!!
Feeling a little beat up today…shoulder blades and chest are definitely feeling yesterdays push ups!
Burpee master!
I LOVE burpees….and being only 4’11″…I’m fairly close to the ground so I just throw myself down and jump back up!
Always impressive on the hspus 😉 great work
A. 145×3,155×2,165×1,155×3,165×2,170×1
Did A followed by 15 min moderately paced AB for active recovery.
A. Up to 145lb.
B. No assault bike. Subbed 12lb db manmakers. Apprx 4 e round.
Hspu approx 4 e round
Burpees average 10 round
A. Shoulder Press: 115 x 3, 125 x 2, 135 x 1, 125 x 3, 135 x 2, 135 x 1
This workout absolutely crushed me. I had no idea how bad I was on the Assault Bike… until today. Some of you guys got in the 20s which is AMAZING. Keep it up doods!
B1. AB: N/A, 11, 7, 6
B2. Strict HSPU: 6, 7, 5, 3
B3. Burpees: 8, 9, 9, 10