Workout of the Day
A.
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters)
2 Snatches (Men 155/135/115/95, Women 105/85/75/65 lbs)
3 Thrusters (Men 155/135/115/95, Women 105/85/75/65 lbs)
4 Muscle-Ups (50-59 = 2 Muscle-Ups; 60+ = 4 Chest-to-Bar Pull-Ups)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups (60+ = Chin-Over the Bar Pull-Ups)
8 Kettlebell Swings (Men 48/32/24 kg; Women 32/24/16 kg)
9 Box Jumps (30″/24″ – Step-Ups for 50+)
10 Handstand Push-Ups (50-59 = 2″ Riser; 60+ = 4″ Riser)
11 Ground to Overhead (Men 155/135/115/95, Women 105/85/75/65 lbs)
12 Man-Makers (Men 55/45/35 lb DBs; Women 35/25/15 lb DBs)
Perform for time, or just for fun. The focus between now and December 29 should be mental and physical restoration. I will post some work for the week between now and then, but it will be light. Please don’t feel the need to add a bunch of work. Starting December 29 we will hit a one-week transition focused on aerobic power and aerobic endurance. Then our official Open prep cycle will begin on January 5. It is extremely important that you are healthy and excited going into the beginning of that cycle.
Hit this 12/24. 85:10, hit the wall rd10, 6am wod and empty stomach. 155# barbell, 70# KB, 45# db. Went solo and rested more than I thought those last 3 rds. Hands hurt.
71:22
82:04
1. 200m Row;
2. Snatch 115lbs;
3. Thrusters 115lbs
4. Bar MU
5. Burpees
6. T2B
7. C2B
8. KB swings 32kg
9. BJ 30″
10. HSPU no riser
11. G2OH 115lbs
12. MM 35lb KBs
Happy Holidays everyone!
My box did this as a partner wod today (with slight modification), I choose to go it alone. I kept up with everyone until round 8 when the volume got to me. Started to feel over exerted in round 10 so did one more round and called it off; not too bad after being sick all week.
11 rounds in 58:40 with barbell at 115, KB 24kg
Merry Christmas everyone!
95:48 rx’d (40-49)
Merry Christmas!
82:57 1 Lap (Run 300 Meters, even in the rain!) 2 Snatches (Men 135 lbs) 3 Thrusters (155 1st round, then 135 rest. Not too heavy but hurt wrist) 4 Muscle-Ups -1 per round. (Failed rounds 10-11-12) 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Kettlebell Swings (2 pood is biggest box has ) 9 Box Jumps (30″) 10 Handstand Push-Ups 11 Ground to Overhead (Men 135 lbs) 12 Man-Makers (45 lb DBs) My hands are so trauma’d! No rips or tears, just so worn out. So sensitive to the touch! Mad props to all that finished Rx!… Read more »
65:48 time
1 Row 200
2 Snatches 115lbs
3 Thrusters 115lbs
4 Muscle-Ups (2)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings 70lbs
9 Box Jumps (30″)
10 Handstand Push-Ups
11 Ground to Overhead 115lbs
12 Man-Makers 35 lbs DB
Merry Christmas all!
89:57
Only Scaled Thrusters and Snatch to 135#.
Tonight I am a broken man….
61:23
135# Bar, 48kg, 53# KB
A. 72:23. Row 300/ Ran 300 alternating each round. All BB movements at 85#, KB 24KG, DB 25#, MU first 8 rounds 4, then 3 rounds of 3, last round 2. That’s 43 MU’s, most I’ve ever done in a WOD:) Did this for fun, but it was a dooozy! Merry Christmas everyone!
Solid work Christine!
Did an NYPD hero WOD with the rest of my box. AMRAP 20: 2 power cleans (205), 9 burpees over barbell, 13 wallballs, 200m run – 6 rounds.
Also, were the masters online comp results posted somewhere, thx.
Hey Perry! Sounds like a fun workout! If you submitted your scores via the Submit link on the competition blog then your name is among the 400+ guys who competed all 3 days. If you didn’t do that, no worries. We had our Masters participate in the competition but it was more for assessment for you guys and us to see where you felt your strongest and where you felt your weakest. You will be receiving an email in the next few days asking for feedback on what you would like to see in the next cycle. Your input would… Read more »
Got it, thx!
Whew! That was a good one. 🙂
66:36 Chose to run! Then subbed 4 ring rows + 4 ring dips for MU. Used #75 for bar work and 20# dumbells.
Thanks CJ. Merry Christmas to all!
72:00 (50-54)
200-250m run
135 snatches
115 thruster
3 MU
70 lb. kb
24″BJ
135 GTO
35 lb. MM
Felt like I hit a wall in round 11. Great workout
70:27, this was nice…;)
135 barbel, 48kg KB swing, 24kg KB manmakers.
Merry christmas!!!
91 minutes, 20 second. This was tough… However, held back a bit as I did not know how hard I could push myself at this volume.
1. Row 300 meters
2. Scaled 43kg (Very weak in Snatches due to mobility. Must work on this issue)
3. Scaled 43kg
4. Scaled with help of rubber bands (different sizes different rounds)
5. Rx
6. Rx
7. Scaled to Chin-Over the Bar Pull-Ups from round 10
8. Scaled 36kg (biggest at the gym)
9. Rx
10. Rx
11. Scaled 43kg
12. Scaled 15kg*2
I’m new to the Masters Programming and had a quick question:
The Men’s weights are broken into 4 groups (155/135/115/95). Do each of those go with a different age group. If so what are the ages for each?
Thank you,
T
Yes, the age groups are as follows:
40-49, 50-54, 55-59, 60+
A. Sauna for 30 min in the morning
B. Packing things for Lapland
C. Eating a lot anything that counts as a food
D. Chilling for next cycle
Santa is leaving to up North 🙂