5x3 Bench Press

Warmup:
15 back extensions
15 situps
2 L-sit pullups
1 deadlift (255#)
10 bench press (45#)
10 bench press (95#)

WOD: "5x3 Bench Press"

1. 115#
2. 135#
3. 185#
4. 205#
5. 225#

Only got 225# twice. Really sore in my legs today, most likely from Monday's thrusters aggravated by yesterday's high rep squats. Needed a little break so I bench pressed instead of overhead squats.

LINDA

Warmup:
3x15 situps
3x15 back extensions

WOD: "LINDA aka 3 Bars of Death"
10 to 1 bench press, cleans, & deadlift (55 reps per exercise)

• Bench press @ 175 lbs x 55 reps = 9,625 lbs moved
• Cleans @ 150 lbs x 55 reps = 8,250 lbs moved
• Deadlift @ 200 lbs x 55 reps = 11,000 lbs moved
• Total lbs moved = 28,875 lbs

This WOD took about an hour, mostly due to having to shift weights with my partner.

Vanity....Just Vanity

Warmup:
Run 10 laps
3x15 situps
3x15 back extensions
3x15 jumping pullups
3x15 knees to elbows

WOD: "Bench Press"
5x5 bench press increasing weight each rep

1. 135 lbs
2. 155 lbs
3. 165 lbs
4. 175 lbs
5. 185 lbs

Evan says bench press is a vanity exercise like curls, etc. Makes your muscles look big without much benefit. Oh well, I guess I'm vain. I like bench press. Didn't need any help on these. Probably could have gone higher. One of these days, I'll sneak into Crossfit and max on the bench.