january 7, 2015 (invictus open cycle)

Workout of the Day

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM 125 unbroken
*Set 2 – 10 reps @ 60% 155 unbroken
*Set 3 – 10 reps @ 65% 165 unbroken
*Set 4 – 8 reps @ 70% 175 unbroken
*Set 5 – 6 reps @ 80% 205 unbroken
Rest 2-3 minutes between sets.

B.
For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters
10 Wall Ball Shots

Unbroken wall balls, 9:23. The wall balls got a little tough past 15 each time, but I'm fairly proud of myself for keeping them unbroken. Rowed 400 m, there's snow on the ground. 

It’s not required, but it should be considered implied that the wall ball shots should be unbroken for each set. If weather doesn’t permit running, you have two good options: (1) move to San Diego and train at Invictus; or (2) substitute a 400m row if you’re 175 lbs or less and a 500m row if you’re over 175 lbs.

Rest until the clock reaches 12 minutes, and then…

C.
Five rounds for time of:
30 Double-Unders
15 Kettlebell Swings (32/24 kg)

9:31, all unbroken DU, and I broke the kb swings in the second and fourth round. So, 15/8+7/15/8+7/15. Those killed my grip toward the end. Didn't move particularly fast in either one of these WODs, just tried to stay consistent. 

D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1  Blue band
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111 Got about a 30 degree angle here, couldn't do them Rx
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012 15 pounds, had a hard time staying to tempo. Right quad was killing me where it was smashed against the pad. 
Rest 45 seconds