A.
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand, then continue to challenge yourself with new obstacles and goals.
B.
Every minute, on the minute, for 16 minutes:
Minute 1 – 15-18/10-12 Calorie Assault Bike
Minute 2 – Snatch x 1 rep
Start at 65-70% and build across the 8 sets.
C.
Against a 6-minute running clock…
Complete rounds of 12, 9 and 6 reps of:
Power Snatch (135/95 lbs)
Muscle-Up
Immediately upon completing the 6 Muscle-Ups…
Max Reps of Burpee Box Jump-Overs (24″”/20″”) in remaining time
Rest 4 minutes, and when the running clock reaches 10:00…
D.
Against a 6-minute running clock…
Complete rounds of 9, 15 and 21 reps of:
Power Snatch (95/65 lbs)
Pull-Ups
Immediately upon completing the 21 Pull-Ups…
Max Reps of Burpee Box Jump-Overs (24″”/20″”) in remaining time
Goal is to match or beat your score from the first portion.
E.
Four sets of:
Reverse Snow Angels x 60 Seconds
Rest 60 seconds
Band Pull-Aparts x 50 reps
Rest as needed
A) nope
E) done
B) up to 235
C) Done at 5:43 + 3 BBJO
snatch’s
5-4-3
5-4
6
MU
7-5
5-4
6
D) done at 5:59
Snatches
7-2
Singles
3-3-4-singles I think
PU: UB
B. Done with 18 cal row
Snatches 115 up to 170
C. 17:20 ?
D. 10:35
Fun workout thanks Tino!
A) Done
B) 10 Cal echo bike/100-135#
C) 0 burpees-finished first round
D) 0 burpees-finished 14/21 snatches
Rx for everything
A. Done
B. 18 cals and up to 242.
C. 0 burpee but finished the wod
D. 1 burpee
E. Done
Great job finishing both pieces!
A. Done.
B. Subd row. 18 cal odd minutes and 70Kg snatch across all even minutes. Snatches felt good and no pain. Going to slowly begin increasing weight in the coming weeks. ??
C. 3 BBJO. Subd 32Kg KB swings, Rx PS.
D. 3 BBJO Rx.
PS – 9,8/7,7/7/7
Strict PU – 9,8/7,5/5/5
E. Done.
Have work commitments tomorrow so will do Wed WOD on Thurs.
Have fun at work today!
B) up to 255
C) 2 bbjo
Mu: 12-5,4-3,3
Snatches singles
D) 1 bbjo
All singles, pull-ups unbroken
B: 15 cal
155/165/175/185/195/204/215/225
No misses, felt great during this part
C: so let me tell you a story, Tino….
This part wrecked me
1 of 9 muscle ups
D: finished 21 snatches
E: done
Hahaha what was so tough? The snatches or muscle ups? Or both?! 🙂
It was both for me, muscle ups were taking it out of me and cycling snatches is a point of improvement for me
B. Cal: 10/10/10/11/11/11/11/11
Snatch: 75-110lb
This is the first time I didn’t feel absolutely crushed by the assault bike, and it makes me soooo happy 🙂
C. 12 snatches, 6 muscle-ups, 9 snatches, 1 muscle up at the buzzer
D. RX with 4 pull-ups into last round. However, I’m attempting butterfly pull-ups for the first time in like 2 months and i’m pretty sure my chin isn’t quite getting over the bar. Need to work these back in slowly.
Nice work Ola! Great to see your progress on the Assault Bike and also those pull-ups coming back!
A. Done. Bryan told me to stop being a baby with the 5 ft increments, so I did 6 ft increments today. I still made it!
B. RX, 12 cal/min. Ended at 110 (96#).
C. Got to the 2nd set of snatches. Did banded strict MU instead to work on my chicken wing.
D. RX got to 3 PU in the final round.
E. Done.
That was a lot of snatching today.
Good job Kryssie! Glad that someone is there to push you ?
A) done ✅
B) done ✅ 18 calories on each round
Snatch #130
C) I just finished round 9 of power snatch #135 and 9 muscle ups
D) I did 4 snatches of the last 21
E) done ✅
Late session tonight but getting it done!
B. Odd – 6 cal AB
Even – 1 snatch at 85# (narrowed my grip a bit to lower my contact point since I’ve started to pop. Still feeling great with these)
C. Part 1 = 10 preggo burpee box step overs (hang snatch at 65 + muscle up progressions from floor)
Part 2 = 1 preggo burpee box step over (hang snatch at 55 + preggo muscle professions from floor)
Better late than never! Great job getting your work in and adjusting accordingly!
A. Completed hs walk practice
B. Complete felt easy
10 cal
Snatches 85-95
C. Done with strict pull-ups opted to do this for completion in 8 min should have scaled
D. Done with strict pull-ups again for completion in 8 min again c and d were rough today!
E. Completed
Kettlebell Swings are also a good sub.
Nice work Dina!
Winning!!
A) done
B) done- this was a good one! Started 105/105/115/115/120/120/125/125 and echo bike. I think I could have worked up to heavier.
C) subbed CTB for Mu- 20 bbjo Rx
D) 12 bbjo Rx
E) done
Thanks so much!!! Hope your day was great!
Three for three!!! Awesome work Jess!!
A. Done
B. Class using bikes so subbed 200m run. 155/175/195/205/215/225/235/245 then put on 255 for a 2# Pr!! So pumped with this, felt fantastic! Surprising, but sometimes you gotta cook when the pans hot!
C. This was a kick in the teeth. 12/12/9 and capped.
D. Did 9/15/21 pull ups ub, shoulders had enough snatch.
E. Done
Yeah buddy!!! Damn cross fitters just need a little conditioning to lift well 🙂
Awesome work John!
Thanks, may need to start doing conditioning in all of my lifting sessions. Felt so smooth compared to a normal “take 20 minutes” piece ha.
A) done
B) no bike had to do 18 cal ski
185-225
C) 5:55, 1 bbjo rx
D) 5/21 pull-ups
E) done
Handstand play time: done
B. Done
15 cal
Snatches 145#
C. Rounds of 12-9
D. 11 of the 21 pull ups (not my day in part C and D)
E. Done
A. Done
B. 155/165/175/185/195/205miss/205/210
C. Round of 12 plus 9 snatches at 115… guess I should have scaled even more.
D. Round of 9 and 15 plus 10 snatches Rx. Probably should have scaled this part too.
E. Done
Now you know for next time but you got some good work in today!
Most days I do my rehab program in the morning and Invictus in the afternoon/evening. Today I wasn’t able to because I just moved to LA and needed to run a bunch of chores, but I did my rehab program this morning and hit a 175 clean and jerk! Then biked about 6-7 miles. Travelling a bit the next few days, but I’ll be back.
prioritise that rehab work! It’s paying off! Nice job!
A. Done. Walks to wall, continuing to improve slowly but surely B. 12 cams across, up. Started at 78, up to 113 but failed it 🙁 Snatches were so so today, but loved this piece C. Scaled to 9-7-5 power snatch to stay at 95 (want to build strength vs endurance), 5-3-2 for MU as I haven’t strung more than 3 together. Got 5 BBJO but increased it to 8 mins ? sluggish today. D. Rested 3 min instead of 4. Not sure if it was the previous wod that drained me, the heat, or if this one is just… Read more »
Get a good night sleep and leave with a positive note after training tomorrow! Glad the handstandstands are feeling better.
A. Bryce has us work good posture walking. Controlled the whole time with feet together and toes pointed.
B. 18 Cals
155/185/205/225/225/225/225/235
C. 9:32
D. Worked on moving through piece with good pace
Getting it done today!
Not even close to that #265 haha