Bench press and row

WOD (5,4,3,2,1) reps of bench press. After each set, row 500m, 400m, ... 100m.

Holy dead lifts

WOD (AMRAP):

1 minute - Deadlifts
1 minute rest
2 minute - 5 Deadlift 5 Burpee
1 minute rest
3 minute - 3 deadlift 3 burpee 30 double under
1 minute rest
4 minute - 200m run (once) 3 deadlift 3 burpee 30 double under
1 minute rest
5 minute - 400m run (once) 3 deadlift 3 burpee 30 double under

Score each round for reps completed. Use 80-90% of 3×5 deadlift.

Press + Prowler

WOD 1: press 5x5 - Stayed light. Worked out some form issues that were causing me pain.

WOD 2: 15 prowler sprints (prediction: pain)
Start a timer and sprint the prowler 20 yards and turn it around. When the time hits 50 seconds, reset and start the timer and do it again for a total of 15 sprints.

Power cleans and weighted ring dips

WOD 1: 3x3 power clean

WOD 2: work up to a max weighted ring dip. I got to 45 lbs before I ran out of time.

Prowler, Handstand Pushups, and more

WOD 1: Prowler push 1-1-1-1. Increase weight each time. Work in 3 sets of 10 handstand pushups

WOD 2 AMWRAP in 10 mins:

• 3 power cleans (115 lbs)
• 5 pull ups
• 10 push ups
• 15 squats

Dead lifts, push ups and dips

WOD: dead lifts - 3x3

WOD 2 (15, 12, 9):

• push ups
• dips
• 200m run at the end of each run

Single Arm Dumbbell Movements

Single arm craziness today.

WOD (10, 8, 6) of:

• single arm dumbbell power clean + jerk (each arm) 35 lbs
• single arm dumbbell overhead squat (each arm)
• single arm dumbbell power snatch (each arm)
• after each round, run 400m