I didn’t get any rest this weekend, so I walked into the gym tonight with a WTF attitude. As Monday’s are always busy, I waited for things to quiet down before I did my workout which was modified from the rx’ed WOD. What mine was consisted of this:
Run 400 meters
30 x 150# bench presses (scaled to about 75% of my bodyweight)
Run 400 meters
30 x 150# bench presses
Run 400 meters
30 x 150# bench presses (total 13,500 lbs)
Run 400 meters
For a time of 21:48.
All my runs were under 2 minutes and all my bench press rounds were broken into smaller sets. My right scapula weakened towards the end of the second round so I had to take more frequent breaks. I did these without a spotter, so I erred on the side of safety and even then, I had to roll the bar off my chest and onto the floor at one point. I even anticipated this and had a second bar and bench already set up with the same weight so I did not lose any time. I liked this one especially since I have not done many bench presses lately.
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