A.
Two sets of:
Band Resisted Glute Bridges
x 20 reps
Prone Leg Lift x 8 reps w/a 3 second hold at top
Partner Assisted T-Spine Stretch x 3 breathes
and then . . .
One set of:
KB Ankle Mobility Drill x 10-12 pulses per side
Psoas Pulse x 10-12 pulses per side
and then …
One set of:
Banded Squats x 10 reps @ 3211
B.
Every minute, on the minute, for 8 minutes:
Legless Rope Climb x 1 ascent*
*If you are profecient with legless rope climbs then make this 2 ascents
55+:
Every minute, on the minute, for 8 minutes:
Rope Climb x 1-2 ascents
*Do not exceed 15 climbs.
C.
Front Squat
*Set 1. x 4 reps @ 75-80%
*Set 2. x 3 reps @ 80-85%
*Set 3. x 2 reps @ 85-90%
*Set 4. x 4 reps @ 80-85%
*Set 5. x 3 reps @ 85-90%
*Set 6. x 2 reps @ 90-95%
*Set 7. x 6 reps @ 75-80%
Rest 2 minutes between sets
No tempo prescription here. The first few sets, or even the first session, might feel a little odd when you transition back from tempo work, but it shouldn’t take you long to regain your normal squatting rhythm and enjoy the strength you developed during the tempo squat phase.
D.
For time:
50 Calories of Rowing on Concept 2
40 Thrusters
30 Bar Facing Burpees Over the Barbell
40-54:
95/65 lbs
55+:
65/45 lbs
A. Best I could to complete
B. Scaled to
5 c2b
25 ft handstand walk
8 box hspu
9:24 smoked shoulders…
C. 18:32 ran on true form, so 400m avg 2:25…
D. En route to complete, session 2 now… est 2.5miles
Traveling so did a box class.
A. 20 min. to heavy snatch. Got 170, kept dropping 175 forward.
B. 4 rnds of 10 STOH and 10 lunges @135. 6:16.
Rest then 100 DU, 1000 row, 100 DU 8 min.
DU not working well….
Then open gym did….
A. Rope climbs from our workout, legless then reg.
B. 10 dumbell snatches @45, 50, 60, 60.
C. Practiced strict HSPU then kipping til failure.
A. Done.
B. 10 legless starting w/L-sit on floor to increase difficulty. L-sit was gone near the top though. 🙂
C. 135-185#.
D. 16:19. Last week 15:01. This time, row faster by .12 (3:24), thrusters WAY slower by 1:35 (12:10) and burpees faster by .17 (16:19). Those 95# thrusters were heavy tonight.
E. Worked a few mins on kipping T2B.
Vacation tomorrow, but there’s a gym nearby. I’ll plan to get to as much as I can. And I might be buying a near-new Rogue Dog Sled on my way too, if it will fit!
B. Done up to 12-15 feet
C. 150/155/165/155/165(2)/170(1)/150
D. I did the masters final event from the games with the 125# axle bar. I have never used an axle bar and Spent the first two minutes after the chest to bars trying to figure out how to clean it. Finally figured it out and got through the cleans and a couple of jerks in the time cap. It was fun to try something new! Also made me really appreciate Cheryl’s time of 5:59 !!
Saw your bruises from axle!! ?
Haha! Yep Cheryl and I were sharing our axle bruises! I wasn’t too graceful on those but still fun ??
A.- done
B .- 5 legless+3 regular climb
C .- 275/285/305/285/305/325/275
D .- will do tomorrow
Hello everyone, I’m a New Kid on the Block…. Having issues with this discussion board and to be honest with those rope climbs too…
A. Done
B. 2@15′, then down hill forearms screaming..
C. 295, 315, 335, 315, 335, 355 failed second rep, 295…
D. 9:32, burpees OTB the hardest part for me…
A) done
B) only got two the third rope climb I was afraid to touch bc I would fall 🙁 I dread to say it but I need more work on these ..
C) 192,204,216,204,216failed, dropped to 204 failed.. Im under the weather. I didnt push it bc of it.
D) Rxd time 907 ( 10 seconds less than last time, Im not complaining I didnt think Id do it with bodyaches, eyes burning and a nasty headache
Hope everyone is well!
I begin with a great big congratulations to all our Masters Invictus athletes who competed this weekend. Way to go! It was fun to watch and cheer all of you on! Cheryl congrats on your first place finish. You are in your own league! AMAZING!
A. Done
B. Done
C. 135/145/155/160/170/175
D. 8:06 RX
and then- Kayaking down the Delaware with my FITFAM. It was so much fun! But now I am exhausted.
Only front squats today getting ready for vacation starting tomorrow.
190,200,215,200,215,235, 200×4
Will try to follow what I can while away.
Happy weekend and congratulations to all invictus masters athletes and the inbictus ndividual/teams
1st day on the Masters programming and holy crap…
4 legless to 12 ft 4 legged to 15. Not comfortable with my legless but still stuck to the EMOM
225, 245, 255, 245, 255, 275, 225 on the squats.
14:12 on the METCON. Burpees are SLOWWWWW!!!!!
Welcome
thank you.
Welcome!
Thanks
Welcome Chris! 🙂
Thank you
Welcome! And I think Nicole has been going light on us this week. 😉
Well then this is going to be a fun ride…
Thank you
Celebrating dads 69th bday so only time to do the Crush Games prelim 3:
9 min AMRAP of:
9 pull ups
9 front squats
40 DUs
7 rds + 9 PUs
A huge Congrats to all the Invictus Athletes that competed! Cheryl Congratulations on your 1st Place. So awesome to meet everyone that is here 🙂
Class WOD-
Snatch EMOM for 12 min-
Up to #80 felt good today
4 rounds for time- 7:27
10 S2O #85
10 Jumping lunges
8 min time cap
100 DU
1K row
100 DU
Made it to the 700 row.
DU definitely getting better!
Yesterday the masters/teens did 27 C2B and 2 rounds of DL’s/HC’s/Jerks (with axle bar/not BB). The competitors did it in a 10-min time cap. I’m thinking of doing it tonight with a 30-min timecap. lol
Congrats to Perry, Cheryl, Litsa, Brent, Kim…..who did I miss? I watched you all compete and frankly, I’m not worthy to be on the same board as you guys. Exciting. We here got to do events 4/5 and you guys made it look easy. Just amazing work.
Session two:
Masters workout/Games:
– 8 DL 365
– 40 GHDSU
– 80 DU
– 4 rope climb
– 80 DU
– 40 GHDSU
– 8 DL
Timer stopped, but somewhere in the time cap.
Session 1: Did a mash up: Every 2 minutes for 10 rounds:
– 1 legless rope climb
– 10 , 8, 6, 4, 2, (155, 175…) back squats
– 2, 4, 6, 8, 10 burpess to 6′ target
and then every 2 minutes for 10 rounds: 2 back squats,keep increasing weight+ 4 burpees
A)Completed
B)x2 for the first 7 minutes and x1 for the last minute
C)175#/190/200/190/200/210/175
D)8:40 which is :52 faster than last week. Pushed a little harder on the row and stuck to the :10 break on thrusters.
Heading out on the last vacation of Summer next week before the kids start back to school August 1st. Have a great week next week.
Nice work on D
Thanks Pete! It’s tough training by yourself. Asked one of the young bucks to join me on D today to give me a push. He did on the row and half way through the thrusters until he gave out.
B) avoiding the rope so did 30 skin the cats for time, 5:50
C)did a few sets of front squats but ….. don’t think I have been eating enough this week.. called it.
D) did the class wod
100 DU
20 snatch @115
100 DU
30 c & j @ 115
100 DU
14:40
A. Done
B. Done
C. 95/105/110/105/110/115/95kg
D. 6:15 …
You killed D no way I’m doing that one again this week lol
Thanx! One wise person told me to Recover on the Thrusters…??..It was a horrible workout and i couldn’t stand up for 10 min…
Did Tuesday metcon
500 row
20 SHSPU
400 run
3 rds
Went 18/2 18/2 15/5 on HSPU I’m am feeling more and more confident that the injury is behind me…
Kept my rounds between 4-5min plan is to do today’s workout if new one gets posted
A) DONE
B) DONE
C) instead of squats – did bench (working with PT to gain squat form and strength back) 230×4, 240×3, 255×2, 240×4, 255×3, 270×1 missed one, 230×5 missed one.
D) done doing thrusters to a 20′ box – 8:56