Main site - 130315...

For time:

Row 500 meters
Body weight Bench press, 30 reps 
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

22:43 Rx

Bench Press @ 155lbs

Rep Scheme: 

9-8-7-6

8-7-5

10

"Kickstart My Heart"...

10-5 of:
OHS (135)
C2B Pull Ups
Then:
500M Row
8:29 Rx

I wanted to do a WOD with heavier OHS in it while keeping it relatively short. This did the trick!

Mainsite: TUESDAY 130416

Five rounds for time of:

Row 500 meters

135 pound Bench press, 15 reps.

17:48 Rx (1:05 PR)

Last two sets of Bench Presses were brutal. 

"Boat Race...

3 rounds for time of:
500 meter Row
400 meter Run
3 minutes rest 

Splits were: 4:09-4:28-4:20/18:57

(Last time: 4:06-4:26-4:11/18:43)

"Christine"...

3 rounds for time of:

500 meter Row 

12 Deadlifts (bodyweight - 160)

21 Box Jumps, 20" 

11:21Rx   (Pr of 53 seconds)

500M Row/400M Run - NOT for time...

5 rounds of:

500M Row

400M Run

NOT for time - recovery. 

"Waxing Crescent"...

25 Deadlifts (135)
75 Abmat Sit-Ups
25 Deadlifts (135)
3:43 Rx

Rest 5 minutes 

Cash Out: 

500M Row - Rest 1 Minute - 500M Row

1:58 -1 minutes rest - 1:57

Mainsite: TUESDAY 130416

Muscles Used in Bench Press


Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
18:53 Rx

BPs: 8/7, 8/7, 8/7, 8/7, 15

"Bohemian Rhapsody"

4 Rounds for Time:
500M Row
50 Abmat Sit-Ups
20:19

Goat WOD. I knew that would suck and it did not disappoint!

"Fast & Heavy"...

6 min Time Cap 

500 M Row (will be scored separately)

You have the remainder of the time to find a 2RM Snatch!

(Once your hands touch the bar you have 20 seconds to complete both)

Trial run for Sunday:

1:51 row then:

First Attempt - 135# x 2

Second Attempt - 155# x 1 (missed second rep)

Third Attempt - Failed 

Need to go at 95% on row 

Snatching after a 500M row is "fun"

"Upside-Down Cake" & "Newtown 27"...

‎500M Row - 1:40.8

Rest 10 minutes then:

"Upside-Down Cake"
AMRAP 4:
6 HSPUs
4 Front Squats (185)
2 rounds plus 7 reps Rx(Dry run for Saturday's competition)

Rest one hour:

"Newtown 27"
5 Burpees on the minute for 54 minutes. 
270 Burpees total