A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)
B.
For time:
9 Thrusters (175/115 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar
A. Bryan – 160#, 185#, 200#, 210#, 225#. 200# x 7 reps. Christy – 75#, 85#, 90#, 95#, 105#. 90# x 13.
B. Bryan – (135#) – 7:23. Christy – (45#) – 7:20.
A1: 165/190/205/215/230#
A2: 10 reps @ 205#
B: 4:50 @ 90#
A. Based on 365. 7 reps at 310
B. 5:29 scaled thrusters to 155. been having some trouble with my front rack lately and didn’t wanna push my shoulder too much.
A) 265, 305, 325, 345, 365
A1) 7 reps @ 325; wasn’t feeling it today. A little fatigued.
B) 3:47 RX unbroken. Grip felt it for sure. The 175# thrusters took my breath for a bit. Would have liked to have gotten back on the bar sooner.
C) ECC WOD2 4RFT: 30 Cal Row, 15 Burpees over Rower.
11:45; so slow. Did this before in 10:27 and wanted to be sub 10:00 but was tired and row pulls were weak, burpees slow. Tough day but I got better by showing up.
Rest day coming soon.
Haha I swear I know how to count
A. Based off 420, felt like crap on the max reps- stopped short at 5
B. 5:57 rxd
Way to work Brandon!
A. Back Squat (OT2M)
240×6 / 280×4 / 300×2 / 315×2 / 335×1 / 300×7
B. As Rx: 5:26
… surprised myself at how well the thrusters went … the back squats – not so much.
Don’t short change yourself Chris! 7 reps at 300 is not bad and your time on the conditioning is pretty solid. Keep trucking along my friend and the consistency at the end of the day will lead to overall improvement.
A. 80% 6 rep max @ 150 lb
B. 6:17 thrusters @ 85lb
Awesome work across the board Meagan! Finishing that workout under 7 minutes was the goal and you crushed it!
A. All sets completed. Based off of 315 1RM. 255×4, failed on 5th rep. Was fairly happy with that then part B happened. B. Mobility sucks so can’t do thrusters. Did clean and jerks instead but missed a rep and jammed my wrist a bit so decided to call it a day. My torso is too far forward in the bottom so it puts too much strain on my wrists. Need to spend a lot more time fixing my mobility issues. On a side note, I’ve gotten most of my strength back so starting Whole30 at the end of the… Read more »
Proud of you for recognizing that mobility and body composition need to become a bigger priority. Have you tried dumbbell thrusters? That may be a better option for you. Also try spending more time holding the bottom of a squat. Tempo goblet squats are great for that. Keep working hard Eddie!
Thanks, Bryce. Will try it.
A – 75/85/93/98/103 kg
93kg 5REPS
B – 4′ 10” scaled thruster with 115lbs
Awesome job Simone! 4:10 is a great time in this workout.
Thanks!!?
thanks =)
A) 305/325/345/385/415
B) (145 behind the neck snatch grip squat press) 13 min
Strong squatting Jacob! Do you have an injury or difficulty in the front rack? Is that why you opted for behind the neck squat to press? How are thrusters when you use dumbbells?
I have a huge difficulty with the front rack. I can’t hold heavy weight in it, also, when I do a front squat with a front rack, I can’t transition to a press.
M/37/209
Morning run (3mi, 8:12/mi)
Afternoon WOD:
A. 155, 175, 185, 195, 210# + 6×185
B. Thrusters scaled to what I expected I could do as unbroken, 115#. 8:06. TTB were the slow part – just out of practice.
Thanks, Invictus crew. Good inspiration. JT
Nice work Jason! Great scale on the thrusters to keep the workout under 9 minutes. See below for some of my tips regarding efficiency in toes to bar.
A. Off 375 – 245/280/300/320/335
A2. 10 @ 300
B. 10:34 Rx
Not bad Evan! Strong squatting numbers. What seems to be the issue with your rhythm on ttb? Are you ensuring getting your feet back to the superman position immediately after your toes hit the bar? Often time athletes leave their feet in front of the bar and shorter their back swing which cause them to get out of rhythm during toes to bar. Try emphasizing the superman position and being a little faster on the down portion. Another great cue that we typically talk about with our athletes is the importance of pushing down on the bar and making the… Read more »
A-1). 230-265-285-305-320
A-2). 285 X 6 reps
B). 6:21 rx’d…absolutely brutal!
Good job!
Nice job Trent! Finishing under 7 minutes was the goal and you crushed it! Woohooo
A. 190/220/235/250/280 then 10×235. Really surprised I was able to get 10 on the last set.
B. DND. Got called out for work
Glad you were able to get the back squats in Trion!
A1) 6@250/4@290/2@310/2@325/1@345
A2) 8@310
B) 4:42 RXd
This wasn’t as bad as I thought it’d be. Great programming as always.
Strong across the board Carter! 8 reps at 310 aint too shabby and that time in the conditioning portion is pretty solid as well.
A. 200/235/250/265/280/250X4
B. SCALED TO 155#: 10:15
Nice decision to scale Aaron so that you could keep the intensity high!
A1. 125/145/155/165/175
A2. 155# x 10
B. 6:48 (Scales: 85# thrusters/GHD sit ups for T2B…my hands are still blistered from Sat. WOD)
Nice work today Jodie!! Good call on avoiding a hand rip! Not worth it
Thank you, Coach!
A: 260, 300, 320, 340, 360 then 5@320. I have been feeling off this week.
B: 6.25 @175 RX Finally getting to a oint in which my shoulders are holding up doing the T2B on the bar again but keeping a rythm sucks lol.
Nice work buddy!!
A1. 230×6/265×4/285×2/300×2/320×1
A2. 285×6 … Just thought I could get 4-5 here, but probably had another rep in the tank at 6. Next time.
B. 7:49 @ 155# thrusters. Never done above 135# in a WOD before
Way to push your limits on those thrusters!