5K row was the WOD

C2 Rowers at my gym are broken because the owner of the gym is too cheap to buy new moniters for them.

Rowed for 24 minutes since broken moniter prevents me from knowing the distance rowed (probably more like 6K row).

Bench Press 1-10-1-20-1-30 reps

295-235-305-165-315-145

total (All loads without reps factored): 1460

Metcon for time:

10 KB (1.5 Pood/53 lbs.) swings

1 Burpee

9 KB Swings

2 Burpees

8 KB Swings

3 Burpees

.....and so on until

1 KB Swing

10 Burpees

My time - 9:51

paused a little between exercises, but both burpees and KB swings were unbroken. Burpees were tough (when are they not).

WOD:

Deadlifts

1 - 10 - 1 - 20 - 1 - 30

395 x 1

315 x 10

405 x 1

225 x 20

415 x 1

185 x 30

Total: 1940 lbs.

Did a Metcon after

5 rounds for time:

- 7 Pull-ups

- 9 GHD sit-ups

- 11 Double-unders

Time - 9:15

WOD:

Front Squats

1 - 10 - 1 - 20 - 1 - 30

205 x 1

175 x 10

215 x 1

115 x 20

225 x 1

95 x 30

Total (all weight amounts, not counting reps): 1030 lbs.

I really underestimated my max front squat for this type of workout. Could have gone a lot heavier on those singles. I even did a 245 single right after the 30 rep set. Legs were too sore to try for more at that point. The weights I used for the high reps sets were just about right though. The Set of 30 with 95 lbs. was particularly hard to complete. I never racked the bar, but I paused for a few deep breaths at the top during reps 16-30.

I also did some GTG (grease the groove) type work on dips & pull-ups. 6 sets of 7 kipping pull-ups & 6 sets of 10 dips. Those reps scheme are about 1/2 of my max reps for either exercise.

Standing Press, 3 X 3

135 lbs. X 3
155 X 3
170 X 3

Rested 5-10 minutes

12-9-6 Standing press with 105 lbs. (failed during 6 reps, 4+2)

WOD:
21-15-9
- Deadlifts w/225 lbs.
- Push-ups

My time - 4:44