A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
A. Bryan – low ring muscle up progression x 3, handstand wall runs x 10 taps, alternating pistols x 16 reps.
B. Bryan (run 150m vs. row, 6 chest to bar). Christy (run 250m vs. row, 6 chest to bar).
A. Really solid progression work.
B. Turned into a AMRAP quickly, subbed c2b for ring rows. Finished 5 rounds.
Glad to be back!
A: 2+3 PU / 2+3 / 2+3 (1 Muscle-Up = 3 Pull Ups + 4 Dips) , 16 x assist Pistols
B: only 4 sets @ 200 m Rows / 15 KB Swings 12 kgs / 10 Thrusters 65# / 12 Ch2B PU
forgot to post yesterday:
A: candlestick+ low ring progression, HS hold 30 secs, scaled alt pistols
B: wow, this was harder than expected!
12 burpees ( thanks @disqus_IoydauK31X:disqus )
15 KBS (35#)
10 thruster (45#) — probably could have done RX but 45# still had me breathing heavy
12 pull ups
4 rds 14:00
A – 3 rolls to candlestick + 3 low ring muscle up
20 handstand wall run
20 pistol with 5kg
B – scaled chest to bar in inverted row at the rings
Good work Simone!!
I’ll be working a day behind this week…
No worries Eddie!!
🙂
A. Progression for muscle up, handstand hold and wall run mix, pistol progression. I have a hard time keeping my knee from going inside on pistols.
B. Finished all 6 rnds with butterfly pull ups. Did 6 C2B’s on rnd 1 and clocked that it wasn’t going to happen. Russian swings 70#. Thruster 95#. Super tough wod.
Chris, what progressions did you use for your pistols? It was definitely a tough workout! Way to adjust and make it work!
A: did low ring progression
Handstand walks just able to get 3 steps
25#’s with pistols
B: did 200m run, rx for kbs and thrusters, and reg butterfly pullups.
Was not feeling well today:( only made it through 5rds.
No worries Amber! Good to listen to your body!
A. muscle ups 9/8/8, hand stand walks 1st and 3rd round, wall runs second round, 20 pistols each round
B. Did 3 rounds rx, felt horrible
A. MU progression; Shoulder taps; Pistols
B. RX, but only got through 16min. Back was hurting…4 mi. mountain run yesterday.
How is your back feeling now Jodie??
Taking it easy yesterday and today has really helped. Feeling much better. I think DLs and running up and down a mountain in the same weekend was probably not a good plan…fun, though. Thank you so much for checking in, Coach!!!
back from a little chest cold, I got sick, now I’m better, now my son and wife have it and the world is ending! N/A to this workout: Last week I PR’d on the clean when you prescribed the C&J’s by the way – 325, woohoo! A. Did it, 5-5-4-4-4-4 on the muscle up, unbroken on the walks – calves and quads are pretty tight, pistols felt horrible – subbed air squats. Did 6 rounds of it because I mathed wrong in a hurry. B. Did it, finished it, unbroken, stretched the row out to almost the finish the whole… Read more »
Solid work Brandon!! Way to stay unbroken on that workout!
A.
Subbed strict pull ups: 15-12-11
Handstand holds
20 pistols unweighted
B. Only got through 5 rounds before feelin pretty puky. Something about interval workouts makes me yak. Slowly getting better though
Also- I’m unfortunately stuck at a globogym for now. Biggest frustration as a college student with minimal disposable income. Hence the usual subbing for muscle ups etc. glad to be joining a community though
We are so glad you are joining us Elliott!! Way to make it work 🙂
A.
MUs: 7/7/7
Handstand holds: :15/:27/:22
Pistols: 16/18/18
B. Scaled some reps to enable me to stay in it for all 24 minutes: 200m row, 10 KBS @ 32kg, 8 thrusters @ 95#, 8 C2B … Finished all 6 rounds, was still pretty tough so I scaled right.
Butterfly C2B felt off today. Unfortunately suffered a palm rip on my last round … It’s not bad though so it should be healed by the open. Coming off a bad week of training last week so trying to get back in to the rhythm by Friday!
A: Done
B: sub 15 box jumps for row / 24kg Kb / 16kg DBs thrusters / pull up
Still struggled to keep up with the timer despite scaling all the movements and only managed to do 8 pull ups in rounds 5 and 6
No worries Mani!! Maybe next time we just scale back a bit more or cut some reps. The goal for this workout was to work for about 30 seconds (maybe 45 on the row) and rest for about 30… This was a challenge for everyone for sure!
A – Just stuck to one unbroken set of MU’s, 6/5/5. Made 10-15 feet on each handstand walk. Kept 2 45’s under my butt for the pistols to drop to in case my weight shifted to my toes, only happened a few times. B – Done with only a max set of unbroken ctb, between 7-10. Ive never tried butterfly ctb, turns out I can do them, neat. Question – breathing on thrusters. Never comfortable, but the best thing I have found is to inhale as soon as the barbell started dropping from the top as that is when things… Read more »
I’d say either that or breathe at the top while you’re holding the bar their depending on how you pace it. In my experience I tend to do better when I hold the bar at the top for a moment to breathe then keep going.
Thats pretty dang good Ian!! Love that you got butterfly ctb on your first day of attempting them! How cool 🙂
You got it! 🙂 On thrusters you want to find a nice smooth rhythm with your breathing. Big deep breath in as the bar is coming down from overhead and nice steady exhale as the bar is being pushed to the overhead position.
A. Done with scale progressions on all gymnastic moves are my goat
B. Rxd but only had time and energy for 4 rds this hurt. Thanks for the butt whipping.?
It was a tough one!! Great work today Seth!
Today was the first day on a new program for me. I’ve been loving Invictus Performance the last 3 months, but I feel I need to prioritize strength more. So now I’m doing the California Strength Barbell WOD on Mondays, Wednesdays and Fridays as my strength component during the week alongside the Invictus Performance Metcons, on mo/tu/we and fri. Let’s see how this plays out 🙂 A. Did not perform – Barbell WOD session B. Modified to 3sets for 12minutes Rx’d. I was pretty wrecked from the bbwod and just wanted to see how the combination with the metcon went.… Read more »
Thats great Steven! Just be cautious when mixing programs.. Sometimes different programs might not compliment each other and could lead to injury. It’s going to require some monitoring and adjustments on certain days. Let me know if you have any questions! I hope this helps you achieve your goals! 🙂
any suggestion for rowing sub?
AMRAP Burpees for 40 seconds
Hey Athena!
I would say…
150m run
50 double under could be an option
I like Chris’ burpee option 🙂
If you have an assault bike I would say maybe 6-8 cals 🙂
A1. Muscle-Up (45s): 7/6/6
A2. Handstand Hold: 60 seconds
A3. Alternating Pistols: 20/20/20
B1. As Rx (except 5 C2B) – 6x
… purposely scaled C2B – didn’t want to go into Open 16.1 with torn hands … tough collection of movements regardless.
Smart Chris!! Glad your hands are nice and safe 🙂
Short on time…
B. as Rx. only 4 rounds
This was painful. I can go unbroken on all the movements, but perhaps should have scaled. Not sure if this is supposed to be a grinder or quick intervals.
Definitely was not an easy workout by any means! Way to get in the work 🙂