Monday, November 8, 2010

WOD

Repeat 500 meter rows w/ 2 minute break in between each set

1 - 2:15.6 (warm up)
2 - 1:37.8
3 - 1:38.1
4 - 1:39.2
5 - 1:38.7
6 - 1:42.0

I needed to get on the rowing machine today to switch things up a little bit.  After working out last night and struggling to catch my breath after each set of KB swings, I am going to have to step up my cardio.  I felt good all the way through this WOD and am a little disappointed that my last 500 meters wasn't done under 1:40.  The last time I did this workout I set a PR on the first 500 meters and then struggled to get through the rest of the workout.

Last night I went down to the basement to workout and watch a little football.  I worked on pull ups, doing wide grip, reverse grip, and regular grip strict pull ups.  Then:

Strict Press
1 x 10, 40 lbs DB
1 x 10, 45 lbs DB
1 x 10, 45 lbs DB

KB Swings, 55 lbs KB
3 x 30

Triceps/Overhead Extensions from back, 55 lbs. KB
10-9-8-7-6-5-4-3-2-1