Bench, Gymnastic WOD and Football WOD

Okay, I am ready to get back on the wagon with posting my workouts.  I have kept some consistency with workouts, about 3 or 4 a week but have not found the time to post, however I think I can handle posting again. 

My last WOD was Saturday.  I walked two miles with a 50lb feed sack in 34:12.  I did three sets of 40 yard  farmer's walks and max dead hang pull-ups the day before.  Yesterday I was sick as a dog with a fever and did not do anything.  Feeling much better today, especially this afternoon and did the following.

Bench press 225x8, 225x3, 225x3

A) Gymnastic Strength
6 series:

• (0:20's Handstand hold + 7 Clapping Push-ups)

5 Series

• 2 Ring Pullups + 1 Strict Muscle up + 2 Dips

• 15's L-sit Hold  (did this in the rings)

The Gymnastic WOD was pretty easy and I wanted to finish with a  blast.  Derek, my little brother who is rank #1 in the state of Kansas at 170 did Fran yesterday (5:14, not bad for the first time ever) wanted to workout with me.  So we did this football WOD-
As many rounds as possible in 12 minutes:
30 Overhead Walking Lunge 45 lb plate
10 Ball Slams - 40 lbs
 We did not have a ball so we used a two and a half 8" culvert which weighed about 40lbs.

Derek did 6 rounds even and I did 6 rounds + all the lunges and 8 of the slams.  I obviously finished the round.