CC 12/9/14

Strength:

Bench Press with Swiss Bar Against Doubled  Mini (Over 200 lb. Max) Bands - 40% of floor press max as bar weight, 8x3 (4 Sets Wide, 4 Sets Middle)
100lb, doubled red bands
 
Bench Press Straight Weight Top Set:

1 Set Med Grip Bench Press, 5 Reps increasing 5 pounds from the week before.

205lb
 
Accessory:
DB Floor Press (palms forward) - 3x8
55lb, 65, 70

Strict Pull Ups w/Ankle Weights (10/5) - 3x Max Reps
12, 9, 9

Clean High Pull - 5x5
176lb
 
One Arm DB Rows - 4x10 Per Arm
70, 70, 75, 75

Core:
Decline Single Arm Overhead DB Sit Ups - 3x10 Per Arm
Sub GHD for decline bench, 25lb 

WOD:
For time:
Row 1,000 meters
40/30-lb. dumbbell snatches, 50 reps
Row 750 meters
40/30-lb. dumbbell snatches, 35 reps
Row 500 meters
40/30-lb. dumbbell snatches, 20 reps"

21:21 with DB muscle snatches, 40lb first round, 70lb last two rounds. This was a mainsite WOD from the other day and the snatches were supposed to be squat snatches. Didn't have the requisite shoulder mobility to get into the bottom of the squat with a db overhead nor did I have the time to mobilize. 

Finisher:
Bamboo bar bench press with hanging kettlebells - 4x25

26lb kbs, doubled red bands