Bench
Work up to a 3 Rep Max for the day: 20x45, 5x135, 3x165, 185, 205, 215
Widowmaker: 20x125
Hammer Grip Pull-up
5 Rounds for Max Reps: 10, 10, 8, 8, 7
*Rest one minute between efforts.
Widowmaker: 20 Ring Rows
Time: 17:30
Assistance
4 Rounds:
15 Decline Push-ups (Feet on 24" Box)
15 Ring Rows
10 Reverse Hypers
Time: 7:28
As Many Rounds as Possible in 15 Minutes of:
5 Chest to Bar Pull-ups
5 Ring Dips
10 One-Arm Dumbbell Ground to Overheads (Alternating), 40 lb
8 Diamond Push-ups
Post Rounds Completed: 7 Rounds on the dot.
Comments: Pretty tired from an 11 hour work day, but wanted to get this in. Probably won't get to train until Saturday after tonight. All I have left is Overhead Press and a Run. Got a fair amount of hard manual labor coming up the next couple of days.
Bench: Nothing great here. Good sets, but 15 lbs short of my 3 Rep Max. Wasn't set up to spot myself either so I stopped at 215.
Pull-ups: Felt weak on these. Nothing crazy.
Assistance: Definitely tough.
Metcon: Holy rubber arms Batman! That had to be the perfect metcon to finish off this workout. That was rough! Drenched in sweat out here in the cold!
OK, have to go in and pack to go out of town. Have a great night!