December 24th, 2012 - 12 Days of Christmas

Workout of the Day

12 Days of Christmas – Invictus Style
1 Lap (Run or Row 300 Meters) - ROW
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg) – SCALED TO 32KG
9 Box Jumps (30″/24″)
10 Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs) – SCALED TO 50# DBs

1 hour, 19 minutes, 4 seconds

Subbed 2 pood kettle bell for KBS and 50# DBs for man-makers.

26 minute PR from last year!

November 21st, 2012

Workout of the Day

12 Days of Thankfulness

1 250 Meter Row

2 Muscle-Ups

3 Dumbbell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24″/20″)

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but it might be time for a new monthly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row

2 – 2 Muscle-Ups, 250 Meter Row

3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

. . . and so on.

Time: 60:26

October 12th, 2012

Workout of the Day

A. Five sets of:

Snatch Balance + Overhead Squat

Rest 2-3 minutes

B. Six sets of:

Close-Grip Bench Press

* Set 1 – 6 reps

* Set 2 – 4 reps

* Set 3 – 2 reps

* Set 4 – 5 reps with set 2 load

* Set 5 – 3 reps with set 3 load

* Set 6 – 1 rep (heavy)

Rest 2-3 minutes

C. For time:

30 Man-Makers (55/35 lbs)

Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press

A) 135, 145, 155, 165, 175

Not sure which type of snatch balance is RX’d here, but tried to do as little heaving as possible. Matched my PR I think.

B) 215 lbs. x 6

235 x 4

250 x 2

235 x 4 (barely)

245 x 2 (again, barely)

260 x 1 (5# less than PR)

Might have pushed the amount the weight used on the first sets a little too hard

c) 8:39 w/45 lb. dumbbells

About a 1 minute PR from last time we did these. I think I could probably have been done a little faster if I was a little more mentally tough on this WOD (translation - John, stop being such a pussy!)