Yesterday Hotel WOD

Short morning workout

10 10 10 x26kg DB Bench Press

100 x14kg ammo can press (single dumbbell)

There might have been something else. Can't remember.

HOOYAH
Steve

Handball

Handball: 30min

Front Squat (from ground. Clean to shoulders):
5x#95
5x#115
5x#135
3x#145

DB Bench press
10x#35
10x#45
10x#50
8x#55
10x#60
6x#70

Drills and Skills: Double unders
I got a set of 7 in a row

Dips:
10
10
10
19
10

Tonight I had conditioning camp. It is a pre season training camp with our soccer team that last 2 hours. It is mostly running, bear crawls, abs, jump rope, ploy, and ladders. There is very little actual work with the soccer ball and it leaves me utterly exhausted. 

HOOYAH
Steve

Death by WOD

12:00
Bench
20x65#
15x95#
12x115#
5x135#

12:30

Ivan the Terrible

90 Seconds of Jumping Rope
50 Lunges
50 Push-ups

50 Sit-ups

90 Seconds of Jumping Rope
40 Lunges
40 Push-ups
40 Sit-ups

90 Seconds of Jumping Rope
30 Lunges
30 Push-ups
30 Sit-ups

90 Seconds of Jumping Rope
20 Lunges
20 Push-ups
20 Sit-ups

90 Seconds of Jumping Rope
10 Lunges
10 Push-ups
10 Sit-ups

total time: 25 min

1:30

Halo

10 One-arm DB Press (20#) [10 reps each arm]

10 One-arm DB Bench Press (25#) [10 reps each arm]

10 One-arm DB Swings (15#) [10 reps each arm]

10 Medicine Ball Slams

10 Burpees

3 Rounds for Time

total time: 30 min

Then some swimming

Later tonight practice. Last time we did some Crossfit afterwards instead of sprints. Hopefully the pattern will continue tonight.