Workout of the Day
A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds
B.
Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs
Double-Unders x Max Reps
Rest 4 minutes and complete three sets.
A1: 2x (12# – 16# – 24# – 24#) and 1x 32#
A2: 9 – 8 – 7 – 5 – 4 (unbroken all sets)
B: 60 DU’s (row 500 m), 100 DU’s (run 400 m), 105 DU’s (run 400 m) .
A. 15# 15# 15# 17.5# 17.5#
7 5 3 3 4 supinate grip pull ups.
B. 20 in box.
10dus, 11dus, 9dus.
Done on Sunday because Friday is my rest day.
A1: wore a 36lb vest
Vest, +15, +15, vest, vest
A2: max strict ring pullups
8,4,4,3,3
B: 28du, 48du, 37du
Great job, Noah! For A2, were the pull-ups unbroken?
They were unbroken. I took off the vest, obviously.
A1: 2x 2,5# – 5# – 5# -5# -5%
A2: 3 – 3 – 3 – 3 – 4
B: 61, 70, 65 DU’s.
No rowers left so did 20 calories on the assault bike instead of the 500 m rows.
You did so good too! Awesome on the double-unders! And those weighted pull-ups are perfect to help you reach your goals!
A. Wt PU 2 x 65-70-75-70-70
ME Strict PU 11-7-5-5-4
B. 20″ box, 45-42-47 on DU
Fun week!
Great job, Andy! Especially on the weighted pull-ups!
A. 4kg, 8kg, 12kg, 12kg, 16kg then,
6, 4, 4, 4, 3 with pronated grip. Can’t do supinated due to elbow issues.
B. 10, 40, 38. Couldn’t get my legs right to do DU’s. And I was pretty slow on box step-overs.
Awesome week of programming!
Glad you love the programming! What are you doing/have you done to take care of the elbow?
M, 33, 226#
A. Weighted done with 20lb vest. Strict were done jumping to a 8′ 6″ pullup bar and using some of the momentum to get to the top. Scores were 4, 4, 4, 4, 3
B. Done to 24″ box, hips open at the top each time. Scores were 19, 18, 18.
After taking 2 months off during the move, DU skill definitely hasn’t come back yet.
Keep hitting the double-unders and you’ll be back on track in no time! How did you feel with the pull-ups?
Well at 6’4″ I’m clearly built for gymnastics movements. The mod I did allowed me to do more than 1 or 2 a round which is what it would have been if I hasn’t modified.
Did yesterday 🙂
A. Heaviest FS x2 @155 Should have been able to hit more. :/
B. Team of myself, rested 1:1
Shoulder to overhead 6 full rounds with 5 seconds to spare
Wall balls 5 full rounds plus 4
Fun wod 🙂
Nice work! Next time on the squat – more chances next week!
Obviously had to change slightly today as can’t hang from bar yet (shoulder issues)
AM.
50 min Z1 65% mhr paced walk.
PM.
A and B- 5 sets 3 weighted horizontal supine rows weighted +25kg
Rest 30 sec into 30 sec max unweighted strict horizontal supine rows
15,13,12,15,15 reps
C- 5×12 decline bench @80kg superset with 3 tempo supine row 3330 top down.
D- 3 rounds for max dus
In 4 mins
500m row
20 box over 24″
Max dus remaining time
Rest 4 mins
1- 87
2- 78
3- 79
Great job, Dubon! Especially on the double-unders!
Thanks row splits all 1:47, was done on box overs by 2.30-2:38 each round 1 break in du each round but no rest, straight back in
A: Strict pull-ups then I did spine rows @ 14/12/11/9/10 (I misread and did this)
B: Weighted planks; Russian V-Out, Ab Wheel, L-sit and Double-unders: 1 minute per station for 2 rounds – no rest (this was my rest day workout since my partners(GREG!) slept in)
That ab workout sounds like a doozy! I might borrow that. Ahem, @Greg.
Hey, 1-2 rest days a week is essential to progress!!
44m 6′ 165lb
A.
1. All five sets with 20lb vest on and 20lb dumbell between my feet
2. 7/5/4/3/4
B.
Did 1:45 row sprint (my rower sucks and the computer is broken). Box jump overs 24 inch box
30/ 34/ 29 double unders.
Today was a chilly 32 degrees in the garage. Better than yesterday’s temp…lol
I feel like 32 is way more doable than 9. Keep it up, Mark!
First time doing Invictus WODs and this one surpriced me. Much harder in reality than on paper.
A)
Weighted: 35/45/45/45/45 lbs
Strict: 10/8/7/6/6 reps (the first five reps in the first set were super easy after the weighted 🙂 )
B)
Sub 1:45/500m on rower
200 DU’s in total
Welcome! You just joined us for a new cycle so there should be more fun coming your way! 🙂 Great job today!