*Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 15.3 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.
Workout of the Day
A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – 2-3 Pronated-Grip Strict Weighted Pull-Ups
Even Minutes – 6 Deadlifts @ 60% of 1-RM
B.
Five sets for times of:
Row 600/500 Meters
6 Power Cleans
8 Burpee Box Step-Overs with Dumbbells
Rest 3-4 minutes
(Alternatively, if you have a friend or training partner to work with, just make it a relay alternating full rounds for time.)
40-44: 205/145 lbs; 55/35 lbs
45-49: 185/135 lbs; 55/35 lbs
50-54: 165/110 lbs; 45/30 lbs
55-59: 145/95 lbs; 45/30 lbs
60+: 135/85 lbs; 35/20 lbs
C.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Hollow Rocks or Holds x 60 seconds
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed
A. Done with 8kg dumppel and 110kg in reads
B. 4rounds with 2min rest between sets. Cleans 70kg. Burbee setp overs with 20kg dumppels.
C. Skipped
Who thought Wall Balls would be my weakness? Last night I had an only lifting meet and, after PBing my snatch my left quad decided to pack it in. I was able to power clean + jerk close to my PB (well, it was a PB for a competition) but today my left vastus medialis is more than sore. Something isn’t right.
So my 15.3 may look like 7 muscle ups. I’m not in play for anything this year, so toughing it out isn’t the smart way to go. But sometimes its so hard not to tough it out…
A. Done, lighter @ 135.
B. 3 sets of 500m row, BBJ step overs. Skipped cleans to protect collar bone.
C. Done
Coached MU’s all morning. So exciting to help with that first one!
Did 15.3 Friday, 162 reps, will redo Monday for more. SO glad we have done Amanda a few times, I had a pace I knew I could work with on MU. Thank you!! 🙂
I have been working on getting just a single MU. Help!!! Just one
A-10×4@45 and 10×6@260
B-165 and 50, 3:50, 3:55, 3:55-3 rounds only
Went out last night and I’m feeling it today, bad decision but a fun night with the better half.
A) 255&35
B) 3:50 slowest 3:25 fastest. first round slowest last fastest
Run/165pc/40db 4 min recovery
A. Deads at 155#, PU 26# for 3
B. Cleans at 115#. I did this with a friend and we forgot to look at time. It was taking about 3:30 per round. Those burpees with the DB’s are good!
C. I’ll do this tomorrow, ran out of time.
A. Done. DL 255, pullups w/35#
B. Lightened up w/135# PC, no dbs, BBJO 3:45 rounds w/3mins rest
C. Skipped.
15.3 (50-54) 257
Really wanted 2 rounds, MU were fine but 2nd round of wall balls were awful and just wiped me out, think I got like 20 no reps which doesn’t help. So far I’ve been one and done but may try this again Monday if I feel up to it.
A. subbed ring rows to focus on C2B work
B. did 2 rounds to get back in the routine since I have not worked out for a week
C. no time
Question please,
If I cannot get one muscle up is it better to scaled or no score as rx?
As best as I can tell either way will leave no chance of advancement, right?
Obviously trying my hardest to get one MU but need to know my plan B.
Thank you!!!
Let me look into this Litsa – message me for some feedback about this!
Litsa – I saw a thread on Facebook where a masters athlete said they asked HQ if they would allow a master that does one WOD scaled to advance given there may not be 200 athletes that go Rx and the response they got from HQ was that they will make a decision on that after the Open is complete. I’d say if you cannot get that MU, get the best scaled score you can and hope HQ changes the policy that’s written about scaled performers cannot advance. Good luck!
Thank you very much for the information!
Hello Invictus family. Didn’t post anything for a week.
Came home from a job Friday early morning. Did some light Oly lifting in the evening and tonight I hit 15.3, with a tactic in mind of doing all rounds
4/3 MU, 15/15/10/10 WB, and 50/50 DU with as little rest as possible.
So in the end I did 3 rounds + 7MU +50wb +70DU, total of 598 reps.
The best thing is that I know that I could go faster, but I take it.
For things like this the Invictus programing has prepared us!
Thanks Nichole and CJ!
Awesome work!! That is a great score!
You are on fire!
That’s a real example for all of us and the kids also!
Wow, What a result!! Gongrats Sasha!
15.3. 357 will redo on monday.
15.3. 396. Wall balls were brutal and tripped up a little to much on DU’s.
AWESOME AL, you are absolutely killing these workouts:)
Thanks Christine. The workouts have been pretty favorable for me so far. I am fearing the box jump/row combo that we may see this week. I see you that you took another big leap up the leader board. Way to climb back into it. Awesome work,
Thats a great score Al nice work!
Did 15.3 scaled and had only 626 reps . I was dying ! This was much harder than I anticipated . Plus singles were so hard after doing only du . What’s up with that
I was feeling really bad for those in our gym doing the scaled! I bet they can’t walk very well today:)
15.3 today. 383 reps, felt good, wallballs disgusting…
I past 50 wallballs on round 3, that was my goal. Maybe I try this one again on monday with another pace.
Great result! You are standing currently at high position in Europe leaderboard rankings:)
Hello!
It would be nice to be top 20 in Europe, to sad that the masters cant go to Regionals.
15.3, 224 Rx 40-44. Surprised myself! All the credit goes to Invictus training!
Awesome work Mike!!