Workout of the Day
A.
Every minute, on the minute, for 4 minutes, complete:
Back Squat
*Set 1 – 4 reps @ 40%
*Set 2 – 3 reps @ 50%
*Set 3 – 2 reps @ 60-65%
*Set 4 – 1 rep @ 75%
Every two minutes, for 8 minutes (4 sets), complete:
Back Squat
*Set 1 – 1 rep @ 85%
*Set 2 – 1 rep @ 90%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 85%
B.
MEN & WOMEN 40-49
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (185/125 lbs)
8 Burpees Over the Barbell
MEN & WOMEN 50-59
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (155/105 lbs)
8 Burpees Over the Barbell
MEN & WOMEN 60+
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (135/95 lbs)
8 Burpees Over the Barbell
Rest 4 minutes, and then…
C.
MEN & WOMEN 40-60+
Complete as many rounds and reps as possible in 6 minutes of:
5 Pull-Ups
10 Push Ups
15 Air Squats
Rest 4 minutes, and then…
D.
MEN & WOMEN 40-60+
Complete as many rounds and reps as possible in 6 minutes of:
Row 250 Meters
25 Double-Unders
A. worked off 290..able to hit all reps
B. 3+1 Squat Clean..wow this one was tough for me
C. 8+15
D. 4
Good workout…really got my heart rate up at the end
A. Part 1) 155/190/250/290
Part 2) 325/350/325/325
B. 5+10 @ 155lbs
C. 7
D. 2+56m DUs still missing.
Felt good on the back squats.
Winter Ice Games comp yesterday. Went very well. New Grace PR (2:30). Dubs have turned into a strength. Engine getting better. The work we are doing here is paying off. See you Monday.
A. Did all the reps and percentages.
B. 4 @ 105#
C. 5+16
D. 3 + 122m
B. 4 + 7
C. 7
D. 3 + 250m
A)75/95/120/150 then 160/180/160/160
B) 3 + 3 at 95#
C) 6
D) 3 + 60 meters
B. 3+11
C. 6+10
D. 3+125m
A. 50,60,75,90kg 105,110,105,105 (231 lbs)
B. Scaled 70kg (154 lbs) – 3 rounds
C. 6 rounds
D. 3 rounds
A.95/120/155/180/205/215/205/205
B. B4B with gym, Helen meets Grace.
A. 95/115/130/150 then 170/180/170/170
B. 4 + 4, cleans @105#
C. 7+20
D. 3+226m. Finally started feeling warmed up after C, just moving like a turtle today..woke up tired and still feel tired. Busy time of year, lots going on..
Enjoy the rest of the weekend:)
Still recovering head cold.
Mobility
BS up to 235
SC uo to 185
6 sets
Every 90 sec alternate
BS 5×235
SC 4×185
A.155,175,230,270–300,320,300,300
B.3rds+4cleans
C.6rds+5pull up
D.4rds+23du
A. 140,175,225,265
300,315,300,300
B. 4 plus 1 squat clean (185#)
C. 6 plus 3pull ups
D. 4
A) 155/175/225/255 then 295/315/295/295
B) 5+1 rx
C) 7+7 rx
D) 4+70 meters rx
A. 150/190/245/280 – 320/340/320/320 Felt really good today!
B. 4+1 @ 185lbs
C. 6+12
D. 3+250m+1 DU
Great WODs today.
A. Worked up to 235. Back is still tender but squats felt ok, other than just feeling heavy today.
B. 4+6 @ 115#
C. 7+5
D. 3+125M
Not workout related, but is there any way to get the rss feed so the WODs go directly to an app like MyWOD?
That would awesome, I have Invictus in feed in myWod app but it only fetch fitness/performane/competition but no Masters
A: Done. Based off 260
B: 3 RDS + 4 HSC + 1 BOB (185# RX’D)
C: 7 Rds + 22 Reps
D: 4 Rds + 250 row + 1 DU
Did this like a 30 min Chipper – in that I didn’t take any breaks in between WOD’s due to lack of time. I’m sure my reps suffered but a hell of a workout nonetheless.
A. 110/140/180/205 then 230/250/235/235. Good speed and good depth which is what I have been struggling with. B. 3+4 @ 155#. This is the first time I have been able to do burpees due to pec injury so I just wanted to keep a steady pace and not overdo it. Holy hamstrings!! C. 5 rds. I am still having to do banded pull ups so I did these strict and I was able to do push ups on my knees with no pain!! Again, first time able to do push ups since pec injury. D. 3+250m Today was the first… Read more »
A. 65-78-101-117-133-140-133-133
B. 3 rounds using 95# for hang squat cleans (OMG felt like a small semi)
C. 5 + 21
D. 3 rounds. DUs felt good today!