Rowing pushups

Warmup:
CFWU, sorta...

WOD:
15 minute AMRAP of
Row 250 meters
25 Push-ups

5 rounds on the nose.

Buyout:
Clean practice @ 135, 185, 195, 205, 215, 135
Jump rope drills 6 minutes

BW: 200

Warmup:  
Row 500@1:52

WOD:
20 minute AMRAP of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Buyout:
OHS practice, front squat practice.  Still favoring my back. 

BW: 199

Return to the gym...

After about a three week layoff, I'm back in the gym today.

Warmup:
Row 500M @ 1:40

WOD:
12 minute AMRAP of:
Run 400M
Deadlift 315x5

Managed 3 rounds plus the run. 

Buyout:
Incline Bench: 135x8, 155x6, 175x4, 195x2
Weighted Pullups: 25x8, 50x5, 75x1.5, 85x1

BW: 198

Warmup:
Row 500@1:50

WOD:
Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

14 rounds.

Buyout:
Bench press
135x8
155x8
175x6
195x2

BW 196

Squats and Situps

Warmup:
Row 500M@1:57

WOD:
Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

Managed 3 rounds + 5 cleans. Could have hit this one a bit harder, I think. I'm guessing 4 rounds is doable and 5 is possible with some work.

Buyout:
5 Weighted pullups @+50
5 Weighted chinups @+50
10 Clapping pullups
10 regular pullups

BW 194

30 minutes of hell

Warmup:
Row 500M @ 1:50

WOD:
30 minute AMRAP of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Managed 11 rounds on the nose. Much harder than I thought it would be. Most sets unbroken.

BW 193

Wall-ball AMRAP hell

Warmup:
Easy row for 500M, maybe 2:00

WOD:
Complete as many rounds in 20 minutes as you can of:
Run 400m
40 Wallball shots, 20 pound ball

4 rounds + 100M

Buyout:
Manage to stay upright while wobbling back to the locker room.

BW 192

Cindy

Today was supposed to be one-rep-max snatch day, but I sorta felt like some punishment would be a good thing - did Cindy instead.

Warmup:
Row 500M @1:51

WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 pull-ups
10 push-ups
15 squats

Managed 13 rounds. Off my PR of 16 rounds, but it felt good just the same.

Buyout:
Didn't bother. I figured Cindy was enough.

BW:191

TGU AMRAP

20 minute AMRAP of:
Row 500 meters
25 Turkish Get-ups with a 55-pound dumbbell

Holy cow, 1 full round, 1 row, and 1 extra TGU. Yikes.

BW 186

Another AMRAP

20 minute AMRAP of
25 burpees
Bodyweight back squat, 15 reps

3 rounds + 15 burpees.

Finished up with some incline vanity press:
135x7
145x6
155x5
165x4
175x3
185x2
195x1 (This might be a PR?)

BW 191

AMRAP fun, bench press

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Managed 9 rounds.

Finished up with 5x5 bench,
185, 185, 175, 175, 165.

BW 189

Rowing AMRAP

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Managed 4 rounds and a little over half the row. Did the first row in about 35 seconds, which felt awesome while I did it but made me wanna barf during the SDHPs... Pace is important! :)

Finished up with some bench
185x5
185x5
185x5

Thrusters, Power cleans and SDHPs

20 minute AMRAP of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

7 rounds last time, 7 rounds this time.

Finished up with a quick half-mile run

BW 191

Cindy

20 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Squats

16 rounds. PR!

Finished up with some deadlifts, wasn't feeling all that fierce so kept it mellow:
225x5, 315x3, 365x1

More AMRAP hell

20 minutes AMRAP of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

12 rounds on the money.

Finished up with some squats followed by some box jump work.

AMRAP 400M runs and max reps pullups

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 runs, all in the 1:35 to 1:45 range, pullups at 15, 10, 10, 8, 10. All rounds done with a moderately serious hangover...

Working to correct a ROM problem with my pullups - I'm not getting all the way down on most of them, particularly when done for time.

Vanity:
5x5 bench press @ 185, 185, 175 (6), 175, 175
Pec deck: 8@100, 7@120, 5@140