Wednesday Workout - WOD

15 - 20 yard sprints. finish with a 60 yard suicide.

Did a follow up weight workout. 2 rounds 5 and 4 reps each

One Arm KB Press - 35lbs. 10 reps and 8 reps total
One Arm Rows - 75lbs. 10 reps and 8 reps total
Barbell Rows - 155lbs. - 9 reps
Two Arm KB Swing - 35lbs. - 9 reps
One Arm DB Hammer Curl - 52lbs. - 10 reps and 8 reps total
Lat Pulldown - 80lbs. 9 reps total
Underhand Pulldowns - 80lbs. - 9 reps total
Barbell Shrug - 155lbs. - 9 reps total

Similar to previous round workouts which is basically one giant set of several movements. Went a little heavier. I was out of plates. I'd like to have went over 100lbs. for pulldowns movements. Took about 20 minutes total. Not bad but, I think I could've started at 6 reps and did 3 rounds. Keep in mind I am going fairly heavy but, not max weights. I can one arm rows with probably 120 or 130lbs. for a couple reps or barbell row 175-200lbs. or pulldowns on a regular pulldown machine in the 120-150lb. range. but, i am definitely working in a 70% range. or more. Ideally, I will eventually combine this workout with the lighter one I do. Where it will actually be 10 full rounds of 8-10 exercises of 10 reps down to 1. Increasing weights at 5 reps, then again at 3, and a possible near max rep at 1. But, I am limited by the amount of plates and the one Kettlebell. Now the kettlebell is what really gets the heart rate up. I mean flying. I can say this. I am toying with the idea of ordering a 50 something lb. bell now. But, I can assure the 35lb. one is still whipping my ass nicely. the above weight workout is optional on the workout of the day. I'd say stay in that 70% weight range.