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**100920 Monday: STRENGTH WOD take no more then 6 sets including warmups to find your 3 rep max in the front squat (should take less then 20 minutes). ****We hit a 5RM three weeks ago**

**CONDITIONING WOD: 500m row for time, rest, 400m row for time, rest, 300m row for time, rest, 200m row for time, rest, 100m row for time. Take no more then 2-3 min rest between each effort.**

250×3

500m row: 124.3 (PR)

Rested, then did the 400m and got that pukie feeling going. Didn’t want to start the week out in the bushes, so I stopped there.

145 x 3

Third sqaut wasn’t of sufficient depth. Must get knees out of the way!

Workload today was:

95-135-185-205

Stopped at 205 because I dropped elbows and started to round out. Have a minor back tweak right now, so no sense in going higher with bad form.

Then did row suckage WOD and work was:

500m row = 1:34.0 PR by 4/10 of a second.

Then did 400m, 300m, 200m, 100m at times I don’t recall.

Anyone else got DOMS from the Onion Skin?

205 (225×2)

500m/1:26.3 (PR) 400m/1:14.5 (died) 300m/57.2 200m/37.2 100m/17.2

185×3 200×2 (failed on third attempt due to collapse at the bottom)

120 x3 1:52.1 500m row PR 6:32 total

Recovery WOD- 1st

Little skill work- 2nd

145×3 -3rd

Rowed 500m-1:59- 4th

Rowed 400m-???

called it a day– 5th

Front squat x3 – 205# pr

500m row – 1:35.1 pr

400m row – 1:28.6

300m row – 1:00.6

200m row – 39.3

100m row – 19.7

Nice day…two PRs!

145

185 x 3 (First time in the FS since injury; felt good!)

Rows: 500m=1:41.6(PR); 400m=1:24.5; 300m=1:01.3; 200m=37.8; 100m=17.7

205×3.215 and 220 x 2.

110 x 3

Row:

500m – 2:03

400m- 1:41

300m- 1:14

200m – :48

100m- :23

135 x 3

185 x 3

225 x 3

250 x 3 (PRx3)

255 x 1

255 x 2

1:32.8 x 500

1:22.9 x 400

0:58.6 x 300

0:40.1 x 200

0:18.2 x 100

Went big, missed, moved on.

Front Sq x 3

135×3, 185×3, 225×3, 255×2

500 row 138.9

400 row 121

300r 58.5

200r 39.5

100r 18.9

Apparently I only have one speed on the rower.

I have found my way back:

115X3

and I am totally guessing right now for the after party

500: 2.04

400: 1.36

300: 1.13

200: .46

100: .23

105×3 6:14 total

260# x 3 (pr x1 and x3)

500m row: 1:23.5 (pr by 1.5 sec)

Thinking maybe my rib isn’t broken…

145 X 3 would have liked to keep going but calves were pinching, so I finished with 107 X 7 and 100 GHDs.

500/2:12

400/1:45

300/1:14

200/48

100/24

Clearly need to work on the rowing.

205 – PR. Back still tight from Sat’s DLs.

125 x3

185 X 3; 225 X 1. My hip was really bothering me on this one, the adductors were already tight and the front squat left my hip feeling a bit numb. Hopefully some trigger point with help with this.

Front squat x3 – 175

500m row – 1:48

400m row – 1:25

300m row – 1:03

200m row – 40

100m row – 19