Tag Archives: Row

Invictus Boston Invitational – Workout 2 (Scaled)

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For time, time cap of 30 minutes (time stops when all 5 parts/14 rounds are done)

4 rounds

  • 3 x Power Cleans @ 125lbs (Rx 155lbs)
  • 6 x Handstand Pushups
  • 9 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Then

  • Row 35 Calories (Rx 50 cal)

Then 4 rounds

  • 15 x Sandbag Thrusters @ 40kg (Rx Wall Balls)
  • 15 x Burpees Over the Bar/Bag

Results: Metcon 27:00 exactly. Damn, am I good at scaling or what? 🙂

Bench Press then Row, Goblet Squats and Dips

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Every 3 minutes for 9 minutes

  • 5 x Bench Press

Then EMOM for 10 minutes

  • 3 x Bench Press @ Max Weight from above

Then 3 sets of AMRAP in 4 minutes of

  • Row 500m
  • 8 x Goblet Squats @ 24kg
  • Max Reps Bar Dips, break as needed

Rest 2 minutes between sets.

Results: Part 1 – 175lbs (same as last time). Part 2 – 175lbs was good. Metcon 21-20-17 Dips.

Pike Lifts then Dumbbell Curls and Presses

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Take 15 minutes to work on Pike lifts from a Parallel Bar with rounds in the following format

  • 3 x Pike Lift Left Leg
  • 3 x Pike Lift Right Leg
  • 3 x Pike Lift

Then, inspired by the Popey WOD from WodWell/BeauBlackwood on Instagram, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of

  • Curls
  • Strict Press
  • Lateral Raises
  • Hammer Curls
  • Upright Rows
  • Push Press
  • Curls

Then one standard 4 minute Tabata (8 rounds, 20 sec work/ 10 sec rest)

  • Row

Results: Used my low 5cm parallel bars and could only do the single leg pike lifts. Had to sit on the floor for the normal pike lift. Metcon is way outside something I normally do, so used 8kg Dumbbells. Still was a struggle with those last reps. Tabata 50 Cal with damper at 6.

Cleans then TRX Atomic Pushups, Deadlifts, Cleans S2OH, Front Squats and Row

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5 rounds, 3 position Power Clean

  • 1 x High Hang Power Clean
  • 1 x Hang Power Clean
  • 1 x Power Clean

Then 5 rounds for time (Modified version of The Hateful 8 Benchmark WOD)

  • 8 x TRX Atomic Pushups
  • 8 x Deadlifts @ 95lbs
  • 8 x Power Clean @ 95lbs
  • 8 x Push Press @ 95lbs
  • 8 x Front Squats @ 95lbs
  • 8 Calorie Row

Results: Cleans 95-115-125-130-135lbs. Metcon 18:56.