2016-05-10 WOD

WARM
std warmup
Clean drills

MAIN

A. 5x5 BackSquat at 60%
warm: 10x45, 8x95, 5x135, 5x155
main: 4x5x185 (66%), 1x5x205 (73%)

B. 5x5 Benchpress @ 60%
superset with 5x12 strict dips
warm: 10x45, 5x95, 5x115
main: 5x5x135(65%)
I did 5 sets of 5 reps dips. Didn't want to push more as my shoulder is still recovering.

C. 3 sprints, each for time, 3 min rest b/t
{
100m sprint
5 burpees
5 Power Cleans 95% (subbed for snatches)
}
times: 58s, 53s, 51s

I added

D. 3 rounds, not for time:
{
1 TuckBackLever 5-10s
1 HSHold, 20-30s, balancing off wall as long as possible
12 GHD Situps
}

E. One Arm Chinup progression
5 chinups
3x3/arm One Arm Chinup (assisted)