WOD - Bench

• bench - 3x3 (180)
• superset
• one-arm db sotts press - 3x5 (30) (5/5,5/5,5/2)
• incline bench - 3x8 (135)
• superset
• dips - 3x10
• trx tri extension - 3x12
• kb shrugs - 3x15 (24s)

increased the incline bench angle this week which makes it a bit harder.  failed sotts press on right arm last set

WOD - Deadlift (9/27)

• superset
• db rdl - 3x8 (2x50)
• pull ups - 3x8
• superset
• one arm row - 3x10 (40)
• leg press - 3x10
• superset
• db pull over - 3x12 (35)
• bb curls - 3x12 (60,40,40)
• abs - 5 rounds
• 5 roll outs
• 10 hanging knee raise
• 15 russian twists

Not exactly what i wanted to do, but not too bad (and fast)

WOD - OHP

• ohp - 3x3 (125)
• incline press machine - 3x5 (typically weighted dips)
• seated arnold press - 3x8 (35)
• superset
• incline db bench - 3x10 (40)
• tricep pulldown - 3x12 (various)
• face pulls - 3x15 (various)
• 2000 meter row

in the gym at the grand hyatt, so a little unfamiliar with all of the machines

WOD - Squat

• squat - 3x3 (225)
• superset
• weighted chin ups - 3x5 (25)
• single leg deadlift - 3x8 (2x30)
• superset
• inverted rows - 3x10
• assisted sissy squat - 3x12 (trx)
• bb calf raises - 3x15 (135)

almost got stuck on the last rep of the last set of squats

WOD - Bench (9/21/17)

• Bench - 3x3 (180) (3,2,3)
• superset
• one-arm db sotts press - 3x5 (25)
• incline bench - 3x8 (140)
• superset
• dips - 3x10
• trx tricep ext - 3x12
• kg shrugs - 3x15 (24s)

WOD - Deadlift

• deadlift - 3x3 (275)
• superset
• bb row - 4x5 (140)
• db walking lunge - 4x8 (30)
• superset
• ghr - 4x10
• db lateral raise - 4x12 (15) (go up)
• single leg extension - 4x15 (bands)
• conditioning - 7 min amrap
• 20 swings
• 10 jumping pull ups

WOD - OHP

• ohp - 3x3 (125) (3,3,2)
• superset
• weighted dips - 4x5
• face pulls - 4x8
• superset
• db incline bench - 3x10 (40)
• tricep pulldown - 3x12
• supermans - 3x15
• obliques - 8 rounds, 30/15
• first 4 rounds: alt hip raise w/ twist 
• last 4 round: alt hell touches

still trying to figure these out...

WOD - Squat

• low bar squat - 3x3 (215)
• superset
• weighted pull ups - 3x5 (20)
• single leg deadlift - 3x8 (2x25)
• superset
• incline db flies - 3x10 (25)
• straight arm pulldown - 3x12 (bands)
• kb calf raises - 3x12 (2x24kg)
• conditioning - 8 min amrap
• 4 jump throughs
• 8 kb burpees (2x24kg)
• 12 mahler swings (2x24kg)

WOD - Bench

• bench - 3x3 (180) (3,2,2)
• superset
• single db sotts press - 3x5 (25)
• trx pistols - 3x8
• superset
• inverted rows - 3x10
• zottman curls - 3x12 (20)
• kb shrugs - 3x15 (24s)
• Abs - 5 rounds afap
• 5 rollouts
• 10 slider pike ups

WOD - Deadlift

• deadlift - 3x3 (265)
• superset
• bb row - 4x5 (135)
• db walking lunge - 4x8 (25)
• superset
• incline bench - 3x10 (135)
• db lateral raise - 3x12 (15)
• unilateral leg extensions - 3x15 (bands)

this workout doesn't quite feel "there" yet.  Also wanted to have more time for some conditioning

WOD - OHP

• ohp - 3x3 (120)
• superset
• weighted dips - 4x5 (45, bw dropset last round)
• ghr - 4x8
• superset
• trx tricep ext/kickbacks - 4x10 (alternate exercises each round)
• trx face pull - 4x12
• supermans - 4x15
• obliques - 3 rounds afap
• 10 plank  w/ leg twist
• 20 russiant twists
• 30 heel touches

WOD - Squat

• low bar squats - 3x3 (205)
• weighted pull ups - 3x5 (20) (5,5,3)
• arnold press - 3x8 (35)
• superset
• incline db flies - 4x10 (22.5)
• straight arm pulldown - 4x12 (bands)
• kb calf raises - 4x15 (2x24kg) (straight, out, in, straight)
• conditioning - 7 min amrap
• 7 burpees
• 14 drop squats
• 21 mountain climbers

WOD - Bench

• bench - 3x3 (175)
• one-arm db sotts press - 3x5 (22.5)
• trx assisted pistols - 3x8
• superset
• inverted row - 3x10
• db zottman curl - 3x12 (20)
• kb shrugs - 3x15 (24s)
• abs - ladder down 10-6 (no rest)
• sit ups
• leg lifts
• shredders

Trying to minimize the barbell exercises (because switching that up is a pain) and overall time in general - this one took about 50 minutes after the warmup