FS 1RM: 33×100, 83×5, 123×3, 153×2, 173, 213 (PR!) (accidentally loaded too much on the bar), then did 203, 213 (prettier lift), then 218 PR! MetCon: 7:48 rx (Row: 1:59)
Sumo DL: Wmup: 95, 125, 165, 185, 215, 235, 255×3 (DOH), 265×3 (DOH) Can get heavier with switch grip, i think WOD: 17:50 R1: 1:46.3 overall 4:48 for round R2: 1:55.8 3:30 for round R3: 2:00.1 3:32 for round
Back Squat: 83, 123, 153, ___ 173, 183, 193, 203 __ 500m Row: 1:45.9 1:52.8 1:52.3
500m Row: 148.3 Cindy: 12 + 11 rx neither are PRs, but after a long slow recovery from tendonitis, was happy to get these numbers
500m Row: 1:53.0 — slight pause at end of each pull –> resulted in slower than usual time 1:50.6 — no pause 1:51.9 Dif: – 1.1 sec Dessert: INT — did 3 sets of 4 inverted pikes on the rings. Controlling and pausing on the descent was challenging.
Rows: 1:46.9 1:52.2 1:55.5 Super gassed from the heat, glad I didn’t have to use the bucket!
Cleans: worked up to 123#; I have heavier but focused on form more than weight. 500m splits: 1:45.7 <– 3 sec PR! woot! 1:54.8 1:56.7 Used damper setting of 6/7 on all 3. Put everything into the first 500 and was out of gas for the last two.
I like me a good 500m row but x5 is brutal: 148.4 | 31SPM (ties PR) 151.9 | 30 153.2 | 30 153.7 | 31 157.0 | 30 Gamed it too much on my last set, deliberately let my split time be higher and then cranked it up for the last 150, but was...
Cleans: 103 — form felt good, would have liked to have gone higher Rows: 1:57 (Damper 8) <– not sure I looked at the right time unit on the display, 2:02 (D 6) 2:02 (D6) Did not feel great on any of these.
60 Rx’d. That was all kinds of horrible. My first row I was quite proud of my time, but after that it all went downhill. I have no wind, or “work capacity” in CF-speak. Row 500m — 1:48 Max Thrusters @ 63# – 16 Row 500m — 1:59 Max HRPU — 26 Row 500m...
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