PERFORMANCE & FITNESS
Warm-Up.
One set of:
Supinated Hang on Pull-up Bar x 60 seconds
Plank x 60 seconds
Pronated Hang on Pull-up Bar x 60 seconds
Hollow Hold x 60 seconds
Followed by…
Three sets of:
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Ring Row x 10 reps @ 1111 tempo
Then…
A.
Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
A. 115 and green band assist
8+7, 8+6, 8+5
B. 6’35” #14 ball and bench dips
Mod for pregnancy/injury.
Incline bench 55lb
Db row
Wod:
Wb and PUs 5.20
B . 4:33 after the 1/10 workout
A. 155# Strict Press 7,7,5
Strict Pull Ups 9,10,9
B. 7:26
SP 95lbs 6/5/4 PU 8/8/7
7:14
A. Not really close to 80% of BW.
115×8, 135×4, 125×8
Pull-ups – 9, 9, 9.
B. 6:55. UB til last 2 rounds of dips
Warm up: ✅
A:
10/15
10/15
10/15
Shoulder press @165
B:
4:49 Rx
A. Shoulder press 75# (NOT 80% of my bw😂)
8/8/7
Pull-ups
6/4/4
B. Done with banded ring dips
8:23
40kg press and 7:32 for time
A. Strict press 95# 10-10-10 pullups 9-10-9
B. kipping ring dips 13:20
What chicks are strict pressing over 80% of their body weigh for more than 1 rep ?
I’m not a chick but I couldn’t only get 65% of bw for 8 reps. OH press isn’t one of my strengths though.
Awesome workout, thanks team Invictus
A:
12/10, 10/10, 10,10
B:
7:45 with dumbbell thrusters @35lbs
1. Strict hspu and pull-ups 12+12, 13+12, 11+11
2. 6:02 rx
Is this correct? 80% of BW, seems like a lot lol
95lbs.
8-9, 8-10, 8-9
WOD
Raining so subnet 45lb thrusters
11:16
A. 140# SP: 7-5-5, pull ups: 11-7-7
B. 7:26 with strict parallet dips
A) 9 9 10 pull-ups
B) 6:48 rX
Fun fun on a Monday!