Just took BK's advice, tried the WOD posted at OPT blog. Despite feeling a bit micro-managed with some of the timing, I really liked the pacing of it, getting a lot done in not so much time. Nothing crazy intense, but whoa! Those G-H raises are a killer.
A. Build quickly to tough 3x deadlift (NOT 3RM), no more than 60 sec rest b/w sets.
I did:
135# x 3
185 x 3
225 x 3
255 x 3
Start to finish time: 4:08
B. 8 x 3 bench at 60% 1RM. 1 sec to lower weight, 1 sec at the top, 30 sec rest b/w sets.
95 x 8
95 x 8
95 x 8
Total time: 2:06
C. HPC 3 x 3, 80% effort, rest as needed.
115 x 3
125 x 3
135 x 3
Total time: 5:45 (Got a bit lazy between sets)
Glute-Ham Raises, 15 x 5. 2 seconds down, 1 sec up, rest 90 - 120 sec b/w sets.
I did this with calves under a barbell wrapped in a towel, knees on a yoga mat. Need more control on the way down. Here's some very homemade video of the last set:
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