Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x30m 5kg Sled-Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
10x8 Low Hurdles Alternating Single-Leg Jumps
6xDecuple Jumps (flying start)
6x60m Long Jump Approaches
20 Shotput Throws (5-standing, 5-standing with foot change, 5-side full throws, 5-glide)
Gymnastics (Some Glide Kips & Back-Hip Circles)
1 Lap of the Infield + Static Stretching (Cooldown)

I initially swam with the kids for about 90 minutes and then dried off and went right into the workout... stretched for about 15 minutes and started this for about 1 hour or so.
Squat Snatch practice - doing about 6 reps and then going into box jumps for about 6 reps eventually doing higher box jumps
bar, 65, 75, 85, 95 (2 sets), 105 (3 sets), 115 (3 sets)
15 lbs felt ok. I need to keep working to get 115 lbs to feel super easy like 105 does now. Perfect form.
I was working on moving my right foot and REALLY hitting my hips with the bar and pulling under the bar.
pretty good overall.

box jumps 12". 16", 20", 24", 36" (x 6 sets)

Post WOD I did double squats with high med ball throws using a light 10 lb ball. I was doing 10 doubles for 3 rounds.
Good taxer with about 30 -60 secs rest between each set.

Stretched out and then went home ot eat quickly and then do climbing iwth thte kids.

For Time:

50 Back Squat #136
40 Pull Ups
30 Shoulder to overhead #135

50 Front Squat #85
40 Pull Ups
30 Shoulder to overhead #85

50 Overhead Squat #65
40 Pull Ups
30 Shoulder to overhead #65

Made it 16 reps into the overhead squats when got called out, was working.

SS B
Pull-ups 8, 7, 4 try 8, 7, 6 next time
Complex 10 min 22.5kg 4 + 4 hang power cleans
Rollouts 3X10

Strength
Find 1 RM Clean- 85lbs!!!!!

Jamal's Killer Abs

reps 15-10-8-6-4-2

Sit-ups
Barbell Ab Roller
Flat V-ups
V-ups (L)
V- ups (R)
Plank: 60-60-55-50-40-20 sec
V-up Hold: 60-60-55-50-40-20 sec
Superman: 60-60-55-50-40-20 sec

Cash Out
100 Sit ups w/ 10 lb plate
Hold superman til failure- 2 min

1min max reps Handstand push ups<--tricep bar HSPU-13

Rest 30sec

1min max reps Box jumps 24/20--13

Rest 30sec

1min max reps KBS 2p/1.5p--30

Rest 30sec

1min max reps Abmats--30

Rest 30sec

1min max reps Push press 95/65--15

Rest 30sec

1min max reps ring dips--7

Rest 30sec

1min max reps Slamballs 40/30--20

Score = Total reps

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffsx2, 3-step takeoffsx2)
High Jump 7-step (approach work with takeoffs, fosbury flop up to 1.50m)
6x200m Runs at 41-43 seconds (2 mins of jogging as rest)
Gymnastics (Pull-Overs, Back-Hip Circles, 2x10 Strict T2B)
Some jogging and skipping + Static Stretching + Foam Rolling (Cooldown)

WOD
Open 13.2
10min AMRAP
5 S2O (115/75)
10 Deadlift
15 Box jump (24/20)
*Rules state that step ups are allowed

RX. 8 rounds + 23 reps. Was moving really well - transitions were smooth and fast.

WOD
18min AMRAP
400m run
15 goblet squats (53/35)
15 HR push-ups

RX. 5 rounds + run.

Ran 3.01 miles 340 cals

-Warm up-dynamic

Coach's choice

A) 4 x AMRAP 3
• 10 Power Snatch 75/45
• 8 Burper over bar
• 6 SDHP 75/45
Rest 2min. Btw sets

B) 100 Alt. Lunges
Then
3 Rounds
20 Sit-ups
15 Pull-ups
10 Ring Dips
Then
100 Alt. Lunges