Bicep Curls x 5 reps
Bicep Curls with nuetral grip x 5 reps
Overhead Lateral Raise x 5 reps
Overhead Nuetral Grip Raise x 5 reps
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121
Minute 2 – Bent Over DB Rows x 6-8 reps @ 2111
Minute 3 – Ring Iso Hold x 20 seconds
Minute 4 – Hollow Rocks x 30 seconds
B.
I.
Complete as many rounds and reps as possible in 4 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders
Rest exactly 3 minutes, and then . . .
II.
Complete as many rounds and reps as possible in 6 minutes of:
500 Meter Row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders
Rest exactly 3 minutes, and then . . .
III.
Complete for time:
500 Meter Row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders
35-49: 24/20″; 115/75 lbs; 24/16 kg
50-54:
24/20″; 95/65 lbs; 24/16 kg
55+:
24/20″ step ups okay; 85/55 lbs; 16/12 kg
Compare to August 12, 2017
B1. 500+26
B2. 500+60
B3. 9:09
Just getting this one logged. It was a crazy busy weekend! Got the workout in but didn’t get to log it 🙂
A. done
B. rd 1: (messed this round up, missed the t2b, lol) 500 m row, 10 bbjo, 5 s to oh
rd 2: (did the rest correctly) got to 1 s to oh
rd 3: 12:26
Compared my time, that was sad. I was a minute slower here.
B.
1: Got to 12 ttb (528)
2: Got to 18 s2oh (548)
3: 9:37
Hands are still ripped from doing mu’s on a rough bar at a drop in box last week, so ttb were slow and tough!
Just joined this group but have been following Invictus online for a few months
A. Done
B. 520 548 9:23
A. Done
B 523 547 10.54 wow grip is toast 95lb push press felt 115 would of put it to me more than designed.
great workout
Hello, first time posting. I have been using this training since mid-May and am thoroughly enjoying it!
A. Complete
B. 522/545/11:22RX 35-39
A. Done – 15# fly, 40# rows
B. 12 S2OH, 14 KBS, 9:08rx
4 Aug:
A Strict press – 30kg
B Captain America (30 ring rows for rope climbs) all else rx 22.20 Building rowing back up again – 4.07/4.11 for the rows. Wall balls in sets of 10’s
I did some similar stuff using the equipment I had.
A. Done 12 min emom without ring hold
B. Instead a row I used a treadmill (500m running) , ketebell 20 kg
I – 524
II – 550
III- 13’20
A. Short time…. Skipped
B. WOD as prescribed 35-49
I – 4 minutes 15 T2B
II – 6 minutes 12 STOH
III – 11:47 – Double Under Unbroken huhuuuu
Just to mention.. I was destroyed from Friday´s WOD hahahaha…. Have a great weekend everybody….
Am I reading this wrong? How can we even get this done in 4 mins the B1. Usually a 500m row is like 1:35 or something . Then u have 2.5 minutes to complete the rest. Is that the point. I’m sorry. I’m dumb lol
The 3 parts are different you just do as many reps as possible in the first 2 and then the full workout for time in the third…
Joined class today….
Clean Pulls 6×2 up to 225
Tall Cleans 6×2 up to 185
Cleans 6×2(Hang + clean) up to 245. Hang only to 205.
Fight Gone Bad (Partners)
Didn’t track but kept the foot on the pedal.
10min HS Walk – don’t have them very good but getting better as I work on them consistently.
Completed class wod.
31 Heros
Teams of 2
31 minute amrap
Partner A
8 Thrusters @155# I scaled to 135#
6 Rope Climb
11 Box Jumps 30″
Partner B
400M Run with 50# Sandbag
Partner B picks up where Partner A left off when they return from run.
Did this with one of the young bucks because no one wanted to do heavy thrusters with him. He did them @ 155.
9+8
52,6’2”,200lb male
523,560, 12:31
59/5’9″/160
A. Done
B. 525; 542; 14:30 (doubles took a bit)
Heading out on vacation. Be back on the 20th. Happy training!
Have fun on vacation!
A. Done
B. (35-49) 539/568/10:48 vs. 538/564/10:33 last year
A. Done
B1 – 528 (versus 520 Aug 2017)
B2 – 550 (versus 535 Aug 2017)
B3 – 10:19 (versus 14:00 Aug 2017!!!!) – Thanks to Nichole and Invictus!
Major improvement, nice work!!
A. Done
B. 55+ weights and Strict K2elbows (I feel a bit the elbows when kipping
Row BBJ and K2E In 4 min
Row BBJ K2E and 20 Push Press In 6 min
Everything in 9’50”
A-Done
B1- 1:44:1 & 531 reps
B2- 1:46:9 & 543 reps
B3- 1:49:6 & 12:05
See you in a week guys I’m off to some family holidays!
Have fun!