A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips
B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)
A. Bryan – 40# dumbbells, 15 ring dips.
B. Bryan – 1:1 work:rest – 12:42.
A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips
Lunges – 35#. First set was easy, rest got hard
Stationary dips. Ran over time on sets 3-5. All reps completed.
B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lbs)
Work:Rest, 1:1
All UB. Last set of WB was HARD.
1:20
1:10
1:13
1:12
1:20
A. 5 sets 70lb dbs + 30 parallel dips every round since no rings got spicy at the end
B. Solo 1:02, 1:02, :58, :58, :59 rx rested whatever was left on the minute so about a min
1st day back after bad but thankfully short cold and couldn’t do today’s wod (27th) as all rings being used.
A) think I went a bit heavy! Used 2x 24kg kettle bells. Scaled dips to tricep dips off paralette bars with heels on front legs out straight. Attempted 20 reps each time but only managed that for 1st set. Went over time by 41secs to get it finished. Sheesh those lunges were HARD!
B) flying solo again (billy no mates) so rested as long as I worked. average pace 1.20 but wasn’t busting a gut
A: 5 sets @ 2 x DB 20 kgs + 20 Static Dips
B: 5 rounds + 35 sec @ 1 min work : 1 min rest / 12 kgs KB + 6 kgs Ball
A. Lunges-10#
Dips-subbed 90# triceps extensions on a cable machine
B. Swings- subbed 20×8# med ball DL
WB- 15×8# med ball
Not for time, 1:1 work/rest, took about 1:30 per round x 5 rounds.
Back and shoulder is feeling this.
A. 75# db’s 20,16,16
20,20,15
Mentally out of it.
I really wanted to do yesterdays, but sick kids AND a teething baby made it a no go… oh well.
A. 30#/hand 3 round, switched to 35#/hand for last two.
ring dips were rigged up elbow strap, jumping dip situation….
B.
1:1 Work to rest.
1:04, 1:04. 1:03, 1:03, 1:03 – 10lb ball. (need to purchase a bigger ball now….)
Girl, you have your hands full. I hope your kiddos start feeling better! Great work today! I agree, it’s time to graduate to the #14 ball 🙂
A. 53# kb’s and 20 dips. Dips got a little dicey in rounds 4&5
B. Rx’d No partner 🙁 used 1:1 work/rest ratio
1:05/1:05/1:05/1:03/1:02
I’ve been taking it easy and focusing on mobility the past few weeks. I fell off the mwod train and it finally caught up with me. Tight everything = bad movement and pain in position. Doing MUCH better now and feel good after today’s WOD.
A. Done with 24kg kettlebells.
B. Solo with 1:1 work:rest ratio. Averange peace 1:04/round. 80seconds in first one, 58 in last one.
Missed yesterday, back was sore after PC. I must have pulled with my back on last set. So Yesterday mowed 1/3 of our lawn in a 20# vest ( took about an hour) and demoed our bathroom. A. Yesterday E2M Shldr press 75#-5/80-5/85-4/90-3/90-2 Single arm row 35# DB 8 reps ea arm B. 8 min 10 trusters ended up doing 75# cause I can’t math. 15t2b strict no kip 50DU 2 rds. Focused on form over speed especially with T2B. C. Today’s a right need bursitis will not go away so I did 2 sets I weight Lunges 10 each… Read more »
A1. 63# Kb in one hand #53 in the other, switching every 10 reps (all I had)
A2. Skull crushers with 35# kb in each hand(tweaked my shoulder during last week’s wall ball/ring dip WOD)
B. 14:15 Rx with partner. Unbroken on my part… this totally drained my soul.
Oh no! So sorry to hear about your shoulder! Is it feeling better?
It’s day to day. Ring dips and strict press are out for now. Presses where I can drive with my hips are fine. Hopefully it will be a quick recovery as my wife has me doing a coed competition in a few weeks.
Have you seen anyone for this injury specifically? It could be merely an impingement. Do you have a good bodyworker/ acupuncturist?
A1. Walking lunges with 24kg kettlebell each hand
A2. All 20 strict ring dips
B. 12’56” with a partner (American Swing)
Just as an FYI, whenever we write KBS in our blog it is written as a Russian Swing. (Just wanted to make sure you knew) They are safer for most people with poor shoulder mobility 🙂 Great work today!
Thanks Catherine! I read the article about the kettlebell swings 🙂 it’s been amazing training with invictus
So glad you like it Pedro!!
A1. 20 Walking Lunges — 50 lb DB’s each set
A2. 20 Strict Dips — used dip station rack
B. 10 Rounds (solo), but I broke it in half. I rested two minutes after rounds 1-5, then tackled rounds 6-10.
Rounds 1-5: 7’54” Rx (no rest between rounds)
Rounds 6-10: 9’08” Rx (no rest between rounds)
I’m tired.
Oh man Teddy! You did double the work! Hope you’re doing a lot of stretching today after all of those lunges and wall ball shots!
A1. 20 Walking Lunge w/ 60# DB
A2. 20 Strict Ring Dips (this got rough)
B. As Rx (1:1) w/ hybrid swings
1:08, 1:09, 1:07, 1:06, 1:06
… good thing I read that twice this morning I was setting off to complete 10 rounds
I’m glad you read it again too!! 10 would have been a little rough! ha
A: I had to scale reps a little to finish in 3 mins.
20 and 12 first Rd
14-16 and 10 the remaining rds.
Used 50#kbs and strict ring dips, went a little deeper too, to help get out of the bottom of a ring mu.
B: as rx solo. Each Rd took me exactly 1:10 and I rested 1 min. So done at 9:50
Glad that you scaled back Amber! Thats exactly what we would like you to do in these situations. (That would have been a ton of dips) Great work today!
A: 50lbs, 3 rounds unbroken all, last 2 rounds broke up dips.
B: no partner so, timed my rounds and rested the same time 1:04, 1:15, 1:10, 1:05, 1:00
Great work Tyler!
A: all rounds with 20kg DBs – 20 Bar Dips
B: no time for this one today
Glad you were able to get part A in today Mani! Great work