WOD 12/16/14

You killed it buddy. That's a good time. I'm glad somebody found my scaling helpful. I like that metcon but it was a PITA to set all of that stuff up.

Strength:

Rows:
Warm-up: 5(40%, 50%), 3(60%)
5(90 lbs, 115 lbs), 3(135 lbs)

Main Lift: 5(65%, 75%), 5+(85%)
5x145 lbs
5x165 lbs
10x190 lbs

Assistance Exercise: 5x10
Emphasis: Rows Variation @ 50%, 5x10
Exercise: One-Arm Barbell Rows, 70 lbs

Assistance Exercise: 5x10
Emphasis: Biceps
Exercise: Hammer Curls, 30 lb Dumbbells

Time: 40:00

Core: In Metcon

Conditioning: (Metcon)
From Sealfit: 12/3/14
Work Capacity:
8 Rounds of:
10x Bench Press 135#
10 x Horizontal Bar Rows
10x  Dips
5 X Pull Ups
10 X GHD Sit Ups
30 X SDHPs (Sub for 1 Minute on Airdyne)

Time: 40:10

Comments:
Rows: Surprised with the results on those. Those last few reps had a lot of back in them though.
Previously, I got 8 Reps at 195 lbs.
One-Arm Barbell Rows: Never tried these. Not sure exactly what the weight is, but I'd imagine
it's somewhere around 70 lbs. It feels like about a 70 lb dumbbell and I'm estimating that I'm
lifting about 30 lbs of the bar plus a 45 lb plate.
Metcon: Honestly, that was probably one of the easier metcons I've done from Sealfit. Still, it
took 40 minutes and was pretty intense. That was a good one though. It was balanced. I didn't
really overdo it on any one thing. Bench Press and Dips were all unbroken. When I finished
all the windows in my garage door were fogged up.

Thanks! Most of the time in the last few months of doing rows I was so out of it really early on a Monday morning that I didn't even think about the mental stuff. Definitely check out the Sealfit metcon. It's a good one. I averaged about 5 minutes per round and took plenty of short breaks. Maybe that helps. Should've shot a video of the garage during that. I was doing dips between two saw horses and Horizontal Rows holding on to two rungs from under the telescoping ladder. It looked like a circus out there.