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.

Deck of Cards

Warmup:
Run 1 mile

WOD: "Deck of Cards"
For time, complete the exercise on each card in a 52-card deck

• Hearts = pushups
• Diamonds = box jumps
• Spades = pullups
• Clubs = squats

Face cards are 10 reps, aces are 11, the rest are the # on the card. It works out to 95 reps of each exercise.

Time 28:16

This was slow compared to last time (3/30/09 25:30)

Thruster Double Under

Warmup:
4x5 knees to elbows
4x5 ring dips
4x5 squats
4x5 back extensions
4x5 situps

WOD: "Thruster Double Under"
5 rounds for time of:

• 21 thrusters (75#)
• 21 double unders OR 63 singles

Time 21:16 as Rx

I had to mostly single jump ropes because I am not proficient at double unders yet, but I did sneak in a few every now and then.

5x3 Deadlift

Warmup:
3x15 squats
3x15 kettlebell swings
3x15 back extensions

AMRAP in 5 minutes:

• 5 knees to elbows
• 4 wall ball
• 3 burpees
• 2 pullups
• 1 cartwheel

I completed 4 rounds plus an extra cartwheel just for kicks.

WOD: "5x3 Deadlift"

1. 289#
2. 309#
3. 319#
4. 329#
5. 339#

Bear Crawl, Situp, Clean & Jerk

Warmup:
15 situps
3x15 back extensions
15 pullups
clean & jerk practice (45#)

WOD: "Bear Crawl, Situp, Clean & Jerk"
4 rounds for time of:

• 10 clean & jerks (115#)
• bear crawl across indoor soccer field
• 25 situps
• bear crawl back to barbell

Time 16:05 as Rx

5x3 Heavy Thrusters

Warmup:
10 turkish getups (45# kettlebell)
5 thrusters (95#)

WOD: "5x3 Heavy Thrusters"

1. 135#
2. 145#
3. 155#
4. 165#
5. 175#

After thrusters, I needed some cardio work, so Drew, Kim, and I raced on the C2 rowers for 500 meters.

Results:
1st - Me (1:37)
2nd - Drew (1:40)
3rd - Kim (1:45)

40-5-5-30*10 Sprint, Jump

Warmup:
3x10 overhead squat
3x10 situps
3x10 back extensions
3x10 handstand pushup progression
15 ring dips

WOD: "40-5-5-30*10 Sprint, Jump"
10 rounds for time of:

• 40 yd dash
• 5 box jumps (24")
• 5 burpees
• 30 second rest

Time 15:22