Wow, that was a killer.
The warm up was not too bad, 3 rounds of 15 ring rows, 10 glute bridges and 5 burpees. Fuck burpees.
The strength was 5 sets of 5 close grip bench press.
Started at 165# for the first 3 sets then bumped it to 175# and finished up with 185#. Happy with that, worked hard.
The WOD was horrible
4 tabatas in a row: 4 minutes of 20 seconds all out, 10 seconds rest, for 8 rounds each:
- back squats 135#
- toes to bar (scaled to sit ups)
- dead lifts 135#
- handstand push ups (scaled to regular push ups)
I may have lost count a couple of place but guestimates conservatively for a total rep count of 209# (on par with the others)
I Rx'd the bar work because I knew I'd be scaling the other two.
Back squats were good, but went downhill quickly, Like 11, 10, 8, 6, 7, 5, 5, 4
Completely missed out on the first round of toes to bar, between trying to get set up and failing on the first one, I switched to sit ups and 20 seconds was up!
Got to just over 100 reps in the remaining 7 rounds
Deadlifts sucked so bad. First 3 rounds were fine, the rest was a suckfest.
Lost another round trying to get a handstand push up, switching too late to regular push ups.
Fought hard to get over 200, made it.
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