Fitness - Weighted Ring Dips - Row WOD - 11/18

Wow, my chest and shoulders are really sore this morning. Partly due to the extra bench and chest work I did yesterday. But also because of all the shoulder work we've done this week.

Focus: 5x5 heavy ring dips
5x5 - 24 Kg additional weight

My shoulders were feeling it on the rings today. Even though it's dips which is a tricep exercise, it still hits the shoulders a little bit for stabilizing. It felt really heavy on the last set and had to break it into sets of 3 and 2.

WOD: 3x1000 meter row
1x1000m - 3:30
5 minutes rest
1x1000m - 3:37
5 minutes rest
1x1000m - 3:39

Calories burned (focus and WOD): 486

Damn I hate rowing. I was completely spent after this and had trouble walking to my car. I tried like hell to complete my third set faster than the second but I came up just a little short. My biceps hurt, my back was spent and of course my legs were like Jello.

during the 5 minutes of rest I was doing some active stretching including kettle bell windmills, pull through's with PVC pipe, and some other static stretches with a kettle bell.

Over all, a pretty gnarly day at the gym. The rowing really took it out of me and I'm already feeling a wave of tiredness wash over me. I'm gonna sleep well tonight, that's for sure.