Primary – and Only – Training Session
A.
Build to today’s 5-RM Dumbbell Z-Press
Keep your elbows out to the side in line with your hips and shoulders throughout the movement.
B.
For time:
50 Calories of Assault Bike
25 Wall Ball Shots (30/20 lbs)
100 Double-Unders
40 Calories of Assault Bike
20 Wall Ball Shots
80 Double-Unders
30 Calories of Assault Bike
15 Wall Ball Shots
60 Double-Unders
Rest until the running clock reaches 20:00, and then…
C.
When the running clock reaches 20:00…
For time:
50 Calories of Rowing
25 Burpees Over the Erg
40 Calories of Rowing
20 Burpees Over the Erg
30 Calories of Rowing
15 Burpees Over the Erg
D.
Spend 15-20 minutes doing breathing work and stretching, calm your mind, reflect on the many months of hard work you’ve put in, and look forward to the coming days of exhibiting that hard work in the 2017 Open.
core work done
B. 14:41
C. 9:58
B. 15:31. Wall balls unbroken. Crater on dubs. 10-20 dubs before breaking. Dubs usually my jam.
C. 12:21 Rowing was slow. Burpees were stronger than expected.
Primary:
A: Up to 50# DB’s
B: 14:47
C: 10:52 (11:46 last time we did this)
30:52 total
How did you find out the last time we did this?
I got deja vu in the middle of the WOD and afterwards looked to see if we did this last year. I was right. It was weird lol. I was following the comp blog this time last year though.
Haha that’s crazy!
A. Worked up to 65lb DBs
B. 12:00
C. 9:20
A. Hit 35# and then 40# for 4.
B. Slooooow. That wall ball kills me. Just went through the motions and felt tired in legs today.
C. I ran instead of rowed cause it’s beautiful out and it’s going to get cold again in a few days. 400/300/200. 9:23.
Excited for the Open. Let’s do this!
A. 45# I feel like the hardest part is getting the dumbbells to my shoulders. ?
B 16:32 all wb UB!
C. 11:38
My quads wanted to die
5RM Z press: 50lbs this was good for me since I starting PT on my chest and shoulder a month ago.
Primary Conditioning:
14:24 ( first time doing heavy wall balls since surgery. Should have pushed the other two sets of assault bike sections.) lesson for today. Don’t get comfortable.
11:58 burpees where super slow and controlled but no pain in shoulder or chest.
Good luck to everyone in the Open! Just remember all it takes is all you got.
Awesome to see you adding in more movements! #2018
Oh I’m going in hot for 2018!
Session 2
800m Jog
Z-Press = 60s by 5 reps
Invictus Gymnastics Sessions 2 and 3 completed!
#OpenReady 🙂 Good luck this weekend everyone!!!
Time to have some fun!
A. 35#’s
B. 19:55 – 15:40 wanted to finish under 20 on the first. Almost everything was unbroken, just slow on the bike. Rowing was steady and sprinted on the burpees. Feelin good 🙂
C. Romwod later
Managed 27.5kg on Part A.
B. 12.16
C. 11.04
Did some Strict Press
5×5 @ 135
Conditioning
11:42
9:27
These hurt today but I’m really proud of my times today.
Good luck to everyone on Friday. Extremely excited for you all – I feel very fortunate to be apart of this group of motivated and dedicated athletes. Wishing you all the best.
Crush it bro!
A. 25kg
B. 12:18
C. 9:27
Since I won’t be doing the Open I just wanted to say a few words to you all. Thank you to all the athletes following this program, you are all an inspiration. If some of you were not following this programming last year for the Open you will realize that there is no better staff and programming out there. The only better option is to go to Friday night lights at an Invictus location. Trust CJ and Tino when they post their plan and vision for the open workouts; it will pay off. I missed qualifying for regionals due to… Read more »
Thanks for sharing this buddy. Always good to have an insight from an athletes standpoint, particularly from someone who has had the experiences that you have. I’m excited to watch your progress over the upcoming year and help in anyway we can to help you achieve your goals and become the best you can be.
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.”
What a great post! Thank you
Awesome Post bro! Always Victorious!
I am focused. I am ready.
A. 12:34rx
B. 9:37rx
i have had A TON of stressful things happen these past 5 days. got a hotel room to remove myself from this environment and have complete peace.
Let’s get this money !!
Control what you can brother. If people are not going to die, it can wait. Your are going to do great.
A. Up to 50lbs heaviest we have
B. 13:55
C. 10:41
Trust your training and fitness and most importantly have fun!
Will do, it’s easy to lose sight of it sometimes!
A. Z press 45#
B. 19:03
C. 14:07
Feel like my conditioning is not where it needs to be… and now I’ll take 15-20 minutes to breathe that out ?
Dumbel z press
Max 17.5kg
Tried 20kgs and did 3 (getting stronger…last time I did 1!)
Conditioning
Row/wb/dubs…14.18
Row/burps…12.15
Happy with my performance on these pushed myself hard
Goal was to stay above 1000cals for as long as possible and managed it through wod 1 and half wod 2
Dubs and wall balls felt good too
It was tough mentally though. Not a fun one alone! I just kept thinking about the open and it got me through
All the cardio
B)15:55
C)12:30 fought a hammie cramp after the 50 cal row
D)dreaming big!!!!
A. 50lb DB heaviest we have
B. 11:50 airdyne
C. 10:35
D. After part C I can Rx breathing no problem lol