CFFB WoD – 4.11.11

Today’s Workout

Squat 15 x 1 w/ 5 seconds rest

*For squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 15.
*Use 80-85% of 1 RM Squat

Complete 5 rounds for time:
1 Bench Press @ 80% of 1 RM
3 Supine Ring Row
2 Bench Presses @ 80% of 1 RM
5 Supine Ring Row
3 Bench Presses @ 80% of 1 RM
7 Supine Ring Row

My Results

Squat 15×1 (5s rest): 350lbs

5R4T – bench 295lbs (1st round), 275lbs (rounds 2-5): 13:23

had some distractions today, the baseball team was in my weight room. i also subbed ring rows with barbell rows (no rings) but i still got er all done. the first round of bench i did get complete at 295, but there was no way i was going to be able to finish that today. bench has always fallen on days/workouts that i did not do for one reason or another, so it’s severely lacking currently.

short on time, i finished with a 400m jog and a quick stretch.