WOD 9:30am – Press, Pullups and Rowing

25Aug10

Pre-WOD
Row 500m

3 rounds
3 strict pullups
10 shoulder swings on bar

2 rounds
6 pistols per leg with blue band
calf stretch

3 rounds
30 sec handstand hold
lax ball shoulder

10 slow air squats
10 fast air squats

WOD
Press
35(5 warmup) – 55(3) – 65(3) – 65(3) – 70 (3 – PR) – 70 (2)

Weighted Pullups
strict (3) – 2.5# (3) – 5# (3) – 10# (3) – 12.5# (2) – 12.5# (3 -PR)

Row 500m
Round 1 – 1:55.6 Used up everything in the tank on this first row. Turns out, this was a PR for a 500m split.
Round 2 – 2:07.3 Ugh.
Round 3 – 2:10.3 Double ugh.

Very happy with my press and weighted pullups. Rowing sucked.

Last time I did this, I wasn’t near under 2 minutes, so on reflection I should be happy. Next goal – consistent under 2 minute 500m splits.

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