5X5 Bench Press

WOD:
7 Minutes, AMRAP:
-3 HSPU, 3 Pull-ups,

-6 HSPU, 6 Pull-up

(add 3 reps for each additional round)

3 Minute Rest

5 Minutes, AMRAP:
-10 Toes-to-bar
-20 Double Unders

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Bench: 165, 185, 195, 195(3), 185(3)
HSPU/Pullup: completed round of 15 of each
T2B/DU: 4 rounds

15-12-9 Squat Clean 42,5kg & Ring Dips

• 50 standing situps
• 3-3-3-3-3 Front squat (55,65,75,95,105)
• 20 dips
• 7-8-9-10 Flat Bench 95/Incline 65/DB fly 35
• 20 dips

Back squat 5x5
Front squat 5x5
Bench press working to a hard one rep got to 80 kg. I could barely sqeak it out.

Jumped rope as a prewod. And threw in some kettle bell snatches at 20 kg

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Scaled it down to 40kg thrusters.

Completed in 18:48.

It was hard work especially on the thrusters but slighlty disappointed with that time

Run 10K for time.

Bad run. Far off of my 10K PR. Not sure what went wrong. Don't know if it's part of the adaptation to Pose running or just from the lack of training volume for all of November.

Blisters again. Started feeling the burning at about the 2.75 mile mark. Need to continue search for a low profile flat running shoe with a wide toe box.

work-home

AMRAP
in 16′
60 Front Squats
50 Sit Ups
40 Hang Power Cleans
30 Burpees
20 Push Presses
10 Push Ups

Three Rounds of:
10 Deadlifts (135lb)*
50 Double Unders

*RX is Body Weight

I warmed up with light deadlifts and hang cleans, with the intention of doing "Mini DT", but my shoulders, elbows, and triceps are still sore from last week.

My first set of deadlifts took 20 seconds, my second 35, and my third 60...obviously, I have room for improvement in the area of double unders. :)

NOTE: This is one of those WODs that gives you that brillo pad throat and nonstop cough...very pleasant. Do not do this WOD before church or yoga...or, if you're going to the movie theatre.

This is a 1:30 improvement over my January 15, 2010 time...nice!

BW: 130lbs

150m sprints - 5x150m - 27.5, 25.5, 23.3, 21.6, 21.8