A. Close grip bench press - build to 1RM = 155lb
My regular bench PR is 160 (hit about 5 weeks ago). I wasn't sure exactly how close "close grip" should be but based on what I found online, I went with right at shoulder width. 145 went up easily and I think my line was better. 155 was tough and I definitely "swam" the bar - not a straight line of push. Couldn't get 160. Videos: https://www.youtube.com/watch?v=HF0PvOUIqpE, https://www.youtube.com/watch?v=cxV85ZkArpc. The video of my 160 fail didn't work.
B. Ring dip - build to 1RM = 55lb
Worked my way up from 35lb to 55lb. Tried 57.5 and it completely buried me - amazing how much harder than 2.5lb felt, I couldn't even fully control the descent. But this seemed pretty good - I hit 45lb for 3 reps about a month ago. Videos: https://www.youtube.com/watch?v=isyBK_HANlo, https://www.youtube.com/watch?v=Y-NHqszkDTw.
C. 13 min WOD = 107 calories
5 rounds:
7 power snatches (65)
7 OHS
7 C2B
Remaining time: AMRAP calories on rower
Finished the 5 rounds a little over 5 min in (5:16) then got things moving on the rower at about 5:40. Maintained just under 15 cal/min pace - first minute was a bit sluggish, trying to get my heartrate down and settle into a pace. It was only when I started the 5 rounds that I realized just how much time I was gong to have to row, ha!
Finished up with about 20 minutes EASY on the Airdyne to flush out the legs.
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