A.
Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)
B.
For time:
750 Meter Row
25 Burpee Box Jump-Overs (24″/20″)
A. Bryan – 145# x 3, 155# x 3, 165# x 2. 30″.
B. Bryan (600m run vs. row) – 4:43.
A) OT2M x 6 push press, in reps and kgs: 5 x 60 5 x 65 4 x 70 4 x 75 3 x 80 3 x 85 This felt very good, it’s been a while since I tested my pushing power and this felt right on the spot B) 3 RxT: 30 cal row 25 wall balls 9 kgs 20 DBs hang clean and jerk 22.5 kgs Time 24’25” Too slow, I set my timecap at 25 mins and barely made it; my first round was ok but when I went back to the rower I realised I was… Read more »
A1. Power Cleans 8 sets x 3 95, 115, 135, 145, 155, 165, 175, 185, 205×2 A2. Single leg box jumps 24″ 8x 4x right/4x left Only had a 24″ box and not enough plates to stack it up so subbed in single leg BJ. Did the power cleans with 2 hands today. First time doing full power cleans from the floor and the heaviest in 2 years. I’ve been working on these with both hands the last couple times cleans have come up. The progess has been good. I got up to 165 for 3 with out having to… Read more »
A. 185195,205,215,225,225,225,225. Felt heavy after Murph.
24” box jumps. Landed high, straight legs, no squat.
B. 3.18 – 800m run
3.13 – 25 burpee box jumps
A: Built up to 195# on the cleans, 40″ on box jumps.
B: 6:25
C: 4 sets:
10 inverse ring rows @3131, then
10 l-sit DB press @45# @2120
A.
I read this wrong and was doing E 90S for each exercise and then realized after round 3 and did it the right way.
95, 115, 125, 135, 140, 140, 140, 145. Failed the last rep and then hit it.
6 reps every round at 30”
B. Also read this wrong and did 20 BBJO – 5:21 – went back and did the last five reps in about 15 – 20 sec.
I’m away from home for the next several weeks and I’m working out at a local box.
It was a good group. I’ll do their programming for the most part and will sneak in an open gym workout every now and then.
4 rounds
50 DU
25 cal row
40 DU
4 min rest
25:14 including rest time
Feeling pretty beat up from murph…and I had very little time…so:
Ran a 400, did 2 mins on air bike at a medium pace, and then tried A.
Only 3.5 rounds – 135, 24 in box; 185, 30in box; 205, 30 in box; 220 that’s it.
Hoping for a not so intense Round of DOMS tomorrow.
A1. 135/145/155/165/175/185/195/205 x 3 Reps — felt strong on these.
A2. Box Jump (30″) x 6 Reps — felt like a ninja on these.
B. Rx: 4’58” (Row: 2’45”)
Impressive Teddy, well done today, and felt the same way on the burpees.
I don’t know how you burpee, but if you watch the games athletes they pop their hips up when they are getting up from the ground, and keep their legs mostly straight, thus bipassing the leg muscles and making the jump much easier and less fatigued. It really felt better when I did it this way today. My whole body is tired and I was definitely not pushing the pace, thus my slow time, but I think it could really be a difference maker.
A. 145/155/165/175/185/195/205/205
Jumps all at 30”
B. 5:43 rx
A. Power cleans 4×3: 225,225,235,250
Box jumps 6×6: 30”, 33”,35”,35”
Felt really good after I finished A so I did another cluster set of 4. 260,265,275,280(miss)
B. 750m row, 25 BBJOver 24”
4:44 (2:38 row)
Dude, ridiculous numbers, congrats.
Nice ? super fast on the row.
A.1. 150/155/160/165/170/175/180×2
A2. 30”
B. Rx Row – 2:38 total = 7:24
Wow, a ton of work I was dripping sweat by set 3 of A.
Great program today
Power cleans, 70/80/90/100/105/110/115/120 – no misses
Box jumps to 24″ with straight legs landing.
No rower so
50 cals AB
25 Burpee box jumps
4:10
First time posting on Invictus!
A1. Up to #190×3
A2. 24” done
B.5:06 RX
welcome to the social scene Frank! Glad to have you posting – hope you’ll post often.
Welcome to the group, nice work today.
Welcome aboard – great work.
Welcome brother! Lots of fantastic people here rooting you on!
Thanks everyone! Looking forward to share some knowledge and pain in all this wods! ??
A. 3 Powercleans up to 100kg/225#
6 Tall Box Jumps: used 24″ Box and really focused on jumping to the max and landing completely extended.
B. As Rx 4:34
Row 750m at 1:36/500m pace, those BBJO’s were a push! Those last 10 reps were terrible haha.
Accessory
EMOM for 6min alternating between:
3x 5sec Eccentric Tempo SHSPU
10x GHD Hip Extension
There must have been sharks chasing you on that rower. Only panic & adrenaline could make me go anywhere near that fast. Nice!
Dude, strong and fast, impressive.
Nice Steven! That’s a killer time!
A1. worked up to 210 for 3 on last set
A2. 36″ box for all sets
B. Rx 4:58 – those burpee box jump overs felt terrible.
Then did Nate Rx’d after -25:43.
That’s nuts bro!
A1. 3 power cleans @ 35,45,55,65,75,85,95,105#
Focus on form and trying to get the timing and feel for the explosive part.
A2. Tall BJ’s at 24″
Just landing on top without a trip is success for me!
B. RX – 5:39 ( row 3:10)
C. 3 sets Handstand Hold @ 45s with 45s rest between
D. 3 sets Superwoman Hold @ 30s with 40s rest between sets
Nice work today, good time on the METCON.
A. 155#-155-165-165-170-170-170-170
Focused on explosion and landing feet in proper position
A.1: kept it at 30” but tried to push the height and land as tall as I could. This is not as fun as going for a higher box!
B. 4:44 RX (row took 2:41)
C. Static hold progressions
6 sets L hang from pull up bar x 10s / 30s rest
3 sets HS hold (back to wall) x 45s / 90s rest
Have a great day
Great time on B!
Thanks! Solid numbers today my friend
Crushed the metcon!
Super quick Joey – nice work.
Thanks it was a fun one
Good work, that is some speed Joey.
Thanks Mike! Serious volume from you today and solid numbers as always
Back with y’all for a bit!
A. 185, 195, 205, 215, 215, 215, 205, 205
B. 5:58…1:41 pace on the row, burpees killed me
Strong work, agreed the burpees just added to the box jump pain.
A1. 3 Power Clean w/ 155, 165, 175, 185, 195, 205, 215, 225
R 1-6 TNG R 7-8 Clustered
A2. 6 Box Jumps R 1-4: 40” R 5-8: 44”
… happy I stepped up the height but that’s about my limit
B. For Time: 750m row/ 43 – 24” Box Jump-overs : 5:02
… why 43 and no burpees? Cuz it’s my birthday and I’m old … have a good one folks
Happy birthday old man! Burpees are a young man’s game.
Happy birthday you old monster!
Happy Birthday Chris! But wth didn’t I get the memo that us old folks didn’t have to do the burpees? ?!!
Happy birthday!! Not bad for an old man
Congratz!
Happy birthday Chris, strong on the power cleans.