Enjoy your Saturday! Have fun with 17.5!
35-54:
10 rounds for time of:
9 Thrusters (95/65 lbs)
35 Double-Unders
55+:
10 rounds for time of:
9 Thrusters (65/45 lbs))
35 Double-Unders
Note:
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Work to keep your double-unders smooth and your thrusters crisp. Stay focused on each round and don’t let yourself get caught up with the work still ahead of you. Make sure to lay your rope down flat on the floor after your double-unders so you can easily pick the rope up and go into your next round.
17.5 – 15kg DB instead of bar.
15:02 faster by about 30 secs, everything was unbroken but so slow between DU and thrusters. I’m talking like 30-45 seconds. Good Deb was saying pick them up bad Deb was saying wait just wait a minute.
Did class wod with my daughter.
5 wb 30#
3 shspu
1 clean and jerk 185#
Other partner max Cal’s on assault bike.
29 rounds between us was fun.
Worked on skills and optional. Wall climbs x5 Wall climbs + handstand toes to wall 20s x5 Wall climbs + handstand 5s + forward roll x5 Wall climbs + handstand walk 1 meter + forward roll x5 Kick up and find a good HSPU position x10 Every 60 seconds, for 3 minutes, complete: Kipping Hanstand Push-Ups x 5 reps – 5k/4s+1k/3s+2k. Three sets of: Banded Hamstring Curls x 25 reps Rest 20 seconds Hip Bridges x 15 reps (fast) Rest 2 minutes Done. Every minute, on the minute, for 9 minutes: Minute 1 – Strict Chest-to-Bar Pull-Ups x 5 reps… Read more »
Good training day Scott!
Did 11.5 with the class.
5 Power Cleans #145
10 T2B
15 WB
Think this was the first time I’ve done this since 2011. Got 9 rds + 5 PC. 1 less round than 2011. Pretty happy with this since 7 years ago I was 36 and I finished the open in 79th place in the mid Atlantic. (19 positions from qualifying for regionals). Plus did 50 HSPUs and row prior to this.
That is AWESOME Corey!!
9:40 last year, 10:07 today.
First attempt last year was close to 10:35ish- I remember repeating it and shaving off close to a minute. Took less rest before picking up the thrusters and went just a little faster on DUs. I think I could get back to that score or slightly better being fresh. Thrusters are just a slow movement for me. ?
Back and forth mentally on whether to go ahead and complete this wod for a score. Decided to just do it without watching clock in order to improve double unders. Last year I didn’t have double unders for the open so it’s already a win. My goal this year is not focused on the open but to get stronger and more efficient at movements in order to qualify for some events this fall. So I’m trying to really be true to that goal and do what is going to get me there! (Which obviously includes Invictus programming) Long post but… Read more »
Great work Theresa and I am a huge fan of turning off that clock sometimes – glad you were able to continue to work on your goals 🙂 Awesome work!
10:40 vs 11:25 last year. I was on pace for sub 10 going into rd 10 and i just couldn’t hold on. All thrusters unbroken except for rd 10 5/4. Overall the dubs went well but I had a few costly trip ups.
Happy with my effort today. Looking forward to the rest. Great training week!
Nice improvement
Did you give it a go in the end?
nah, felt my shoulder a little whilst warming up yesterday. Plus, my hammies were battered from the single leg RDL on Friday. I therefore decided to do some tempo back squats and a non shoulder WOD. 100% rest today. I will sneak it in over the next few days. I liked that workout last year. Need to check my time, but think it was around 9:30.
Good call! I am deifintely taking a full day rest today! I enjoyed it more than last year but t it’s definitely a mental grind. 9:30 is very solid. Not surprising considering your engine!
Thanks. I usually like thrusters, but 90 of them is not all legs. Shoulders will take a beating too. Hence the decision to not do it yesterday. I’m confident that I will be last years time, but not at the expense of hurting myself. Engine and DU are better this year.
Catch you all tomorrow for C&J!
Great job!! Very good improvement!
13:01 vs. 13:25 in the Open. 1st 5 rounds in 6:26, last 5 in 6:35. Broke the thrusters into 5-4 each round; time to get more aggressive with them.
Nice work Perry!
Thanks Nichole!
Masters 55. This workout has haunted me all year! Unable to participate last year and wasn’t certain I would ever be back. 14:50. Still trying to get my engine back but what a great feeling to get this one behind me! I owe it all to Nicole and the outstanding programming from Invictus.
Awesome job Sheldon!!!!!!
11:18. 2:30 improvement! One of my goals for the 2018 Open is to be myself. I learned this lesson the hard way last year, and I happy to report that my calm and confident approach to this redo worked. Thrusters are a strength of mine, double unders are not. I did unbroken thrusters every round and did 20/15 on the double unders for the first seven rounds. Then on the last three rounds I pushed the thruster pace slightly and did the dubs unbroken. I had a little left in the tank, so if I were to repeat this workout… Read more »
That is awesome Beth!! What an improvement, not just in your time, but the way you’ve approached the workouts mentally!! That is a major win!
11:10. :20 better than 17.5.
Tried doing it as EMOM but fell off pace about 1/2 way through. Tripped on 3 sets of dubs. Goal was under 11 so need to go UB. All thrusters UB.
Nice work Keith!
17.5 unofficial cause of app last year.
13:22 , today 14:00. BUT i hit everything unbroken. It was pretty good.
Did my boxes performance class this morning
Warm up and mobility
Strength:
15min emom
0-5 min/ 3/6/9/12/rest-thrusters@135#
6-10min/3/6/9/12/rest-front rack walking lunges@135#
11-15min/3/6/9/12/rest hand squat cleans@135#
WOD:
15min amrap
50 DU
40 wall balls
30 ghdsu
20 oh squat@135
2rounds+80reps
I can’t count how many times this has happened got done yesterday morning and decided to go to box and join in on the work out and then wake up in the morning and see same movement again. Yesterday box did a EMOM of an increasing thruster. 5 thrusters every minute min 1-5 75 6-10 95 11-15 115 and 16-20 135 ect.. I failed in the Rd of 135. Wake up 17.5 yeah
Oh no Doug!! Yeah – it can be tough when you try to add other stuff in because usually you feel fresh to do an extra movement or too … but the reason you feel fresh is because it is planned to come up in the program later in the week!
Did 17.5 18:02
Today did 9 cal ski erg and 35 DU’s 10 rounds
14:01 great cardio day!
13:43. Last year 16:57. Very happy with the outcome but came out way too hot and had to hang on for the last 3 rounds.
Great job!
Thanks Tom!
We where with in seconds of each other last year curious how it will come out for.me today. My DU clicked last year in this workout and they have not clicked back since surgery. My thrusters I think are better. We will see in a few hours
Good luck. You got it.
Fantastic improvement Dean!!!
Thanks Nichole! I typically workout alone and I had a couple of members come in early on Saturday to redo this wod with me. I think having a few extra people helped motivate me which is probably why I came out very fast and had to hang on at the end. Also by this time in the Open last year I was pretty beat up. All the DB wods wrecked my lower back and I was just looking to finish and be done.
Last year 13:16 this am 13:31. Not gonna make any excuses, didn’t warm up and went to fast on the first 5 rounds and then my DU got sloppy, but for sure I can beat that time, now some rest until monday!!!
Still a great time Galdric!
17.5 – 10’39”
First time doing it, last year I was injured during the Open. Thruster and DU unbroken all the way. Was trying not to fail at DU, so transitions where a bit slow. Next time sub 10’! ? have a nice weekend!
Way to be
8:09 today, 8:46 at last years open. Paced my thrusters a little more, and tried not to rush on my du. had to tie my laces once, so may have been a little faster.
Shoulders feel a bit crunchy today and hammies on fire. Good weekend everyone
Great work Ana!