10 squat holds (hold 3 seconds at the bottom)
10 jumping squats
10 overhead squat with PVC
10 PVC pullovers
5 Squat snatches
30 Double unders
15 Wall ball
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Ugh. I suck at squat snatches and double unders. Add in the fact that I was looking forward to WOD #2 and WOD #1 suffered. A lot. I only snatches 115# and didn’t squat once. I did link my DU’s for the first time ever and linked 4 of them in a row, so that was good. Other than that I did pathetic on the DU’s. I don’t even know what what my time was, I didn’t pay attention, but I am pretty sure it was over 15 minutes.
WOD #2 was more fun, for me. I don’t mind rowing and I like to bench press as that is the one thing I am good at. In my pre-CrossFit and fat days I did a lot of benching so I can bench a decent amount of weight. I currently weight 200# and I benched 195# today because I didn’t want to hunt for 2.5# fractional plates. The 500m row was cake and I completed that in just over 2 minutes. I didn’t hit the rowing hard at all, but rather tried to keep my 500m split between 2:08 and 2:12 for every segment of rowing.
The first 30 bench presses….wow. I did 12 unbroken to start and made it to 20 relatively easily, but by the time I got to 25 I needed a spotter and was doing 1 or 2 at a time. The set of 20 I did 6 unbroken to start and then did sets of 2 or 3 the rest of the way. And the final set of 10 I did 6 unbroken and then the final 4 unbroken for a time of 29:44. The set of 30 bench presses might have taken me nearly as long as the 2000m row. I am sure I will feel my chest tomorrow morning.