Bench press 3x10 (60-70%), 3x5 (80%), 3x3 (85-90%)

1st WOD:
30 Power Snatch (135#) - Time: 4:59

2nd WOD:
50 Double Under
250 M Row
100 Double Under
500 M Row
50 Double Under
250 M Row
Time: 12:53

Flat Dumbell Bench Press:
- 3 rounds: 18kg x 5 = 180 (each arm)
18kg x 5 = 180
18kg x 5 = 180
TOTAL = 540

Incline Barbell Bench Press:
- 3 rounds: 40kg x 3 = 120
50kg x 3 = 150
50kg x 3 = 150
TOTAL = 420

Decline Dumbell Bench Press: (each arm)
- 3 rounds: 18kg x 5 = 180
20kg x 5 = 200
20kg x 5 = 200
TOTAL = 580

Flat Bench Butterfly Curls:
- 3 rounds: 10kg x 5 = 100 (each arm)
10kg x 5 = 100
10kg x 5 = 100
TOTAL = 300

       GRAND TOTAL = 1,840

20 minute AMRAP

5 Pull Ups
10 Push Ups
15 Squats
400m sprint

Finished 9 rounds with 2 seconds to spare!!

1000 m run
100 push-ups
10 snatches

10 rounds

10 Deadlift 185#
10 Lunges (with 45# plate overhead)

Seated Military Dumbell Press:
3 rounds: 20kg x 3 = 120(each arm)
22kg x 3 = 132
22kg x 3 = 132
TOTAL = 384

Dumbell Shrugs:
3 rounds: 24kg x 10 = 480 (each arm)
24kg x 10 = 480
24kg x 10 = 480
TOTAL = 1440

Cable Front Raise:
3 rounds: 5kg x 5 = 50(each arm)
5kg x 5 = 50
5kg x 5 = 50
TOTAL = 150

Standing Barbell Push Press (Strict):
3 rounds: 40kg x 3 = 120
50kg x 3 = 150
50kg x 3 = 150
TOTAL = 420

     GRAND TOTAL = 2,394

Wilson

40.30.20.10

Slamball

Plyo Push-up

ABMAT w/ Wilson

200m Run w/ Wilson

3 Rounds of:

1min Squat

1min ABMAT

1min Push-up

1min Pull-up

1min 10 Yard Sprint

1min Rest

Total score: 334. Thought I Rx'd it, but didn't care enough to ask why I didn't. Did high-bar pull ups, actually did pretty well with the kipping. Overall, pretty pleased with my effort today, could have done better on the last round of sprints, just ran out of gas.

3 Rounds of:

1min Squat

1min ABMAT

1min Push-up

1min Pull-up. Green band

1min 10 Yard Sprint

1min Rest