Finally after GBF

Finished my 3rd week of wendlers

Benchpress
3x180

WOD
20 airdyne
20 kb cleans
20 kb swings
20 airsquats
20 airdyne

AM
Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
5x4 Hurdle Runs (1-step, 0.84mx1, 0.91mx2, 1.00mx2)
10x4 Hurdle Runs at 1.00m (5-step, 9 meters between hurdles)
6x150m Runs at 25-27 seconds (1-2 minutes rest)
Gymnastics (Handstands)
1 Lap of the Infield + Foam Rolling (Cooldown)

1 partner reps while the other does a Down and Back. I went with Reed. I beat him 163 to 147 total reps

Round 1
Reps: Kettlebell (I did 25)
Down and Back: Farmer Carry (45 lbs) down and back twice

Round 2
Reps: Box jump (I did 23)
DaB: Suicide with 45lbs

Round 3
Reps: Kettlebell (I did 50)
DaB: OH walking lunge (45 lbs)

Round 4
Reps: Box Jump ( I did 35)
DaB: 5 broad jumps/3 burpees

Round 5
Reps: Kettlebell (I did 30)
DaB: 4 down and back sprints

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
2x60m Strides (short rest)
4x6 Very Low Hurdles Alternating Single-Leg Jumps (1-step)
4x6 Low Hurdles Alternating Single-Leg Jumps (1-step)
4x6 Low Hurdles Alternating Single-Leg Jumps (3-step)
10x50m Heel-to-Toe Runs
8xKB Throwing Sequence (4 KB Jumps + 1 KB Throw)
Gymnastics (Glide Kips & Muscle-Ups, 2x10 Strict T2B, 1 Rope Climb at 7.5 seconds)
Some Running + Static Stretching + Foam Rolling (Cooldown)

Wendler:

Back Squats - 3x215, 3x245, 3x265, 3x290, 3x305, 3x325 (DUs between last three sets - 3 x 30 = 90 reps)

Metcon:

5 Rnds: 10 Back Sq (215lbs), 10 Box Jumps (24")

Time - 12:34

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
10x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
2x60m Strides
Some Pole Vault Plant Drills
Pole Vault Jumps (over a bungee cord at about 3.20m)
2xHigh Jump Circle Runs
2xHigh Jump Sprinting Drills (1-step takeoffs)
5xSpringboard Rotational Takeoffs (8-step)
High Jump Fosbury Flop up to 1.70m (springboard)
Gymnastics (Glide Kips, 2x10 Pushups + 10 Pullups + 10 Ring Dips)
Some Jogging + Some Foam Rolling + Static Stretching (Cooldown)

This is an AMRAP, for each round of:
2 minutes Burpees - 45
2 mins. GHD Situps - 40
2 mins. Inverted Burpees - 18
1 min. Burpee - 22
1 min. GHD Situps - 20
1 min. Inverted Burpees - 10

Total Burpees: 67
Total GHD Situps: 60
Total Inverted Burpees: 28

Total reps: 155

I learned to like the inverted burpee a bit, but it's a little too complex and it takes a lot longer so it's a lot easier to go a little slower with all the steps and harder to keep it going fast like with burppes.
I was kind of surprised how the bupees were a little low in the total. The GHDs felt good and the inverted burpee I only tried it a couple times and then did the WOD.
Good mix up for my 3rd day in a row.
Post WOD:
I worked on, with an empty bar, the superman position and the snatch and realyl pulling my knees back and extending my bar into my hips and my hips hitting the bar.... and then pulling under the bar.
Good exercises. I also like the high rep no weight shoudler raises.

Power Snatch + 2 Snatch = 1 set. Do this 4x at 115#
2x3 Jerk @ 155
2x3 Jerk @ 165
4x5 Clean Pull @ 225

Intervals of DU & KB Swing
Warm up 3x until miss on single DU

3 rounds
1st round - figure out the rep count: DU to failure, match with KB Swing - I score 8,15,19
Repeat 2x at 8,15,19

Rest in between = just enough to lower the HR a bit

Strength / Skill:
- Shoulder Mobility Work
- 5 Rounds of the following complex:
2 DL
2 Hang Cleans
2 Front Squats
Note: All one complex, increase weight and do not drop bar through the 6 movements.
105#, failed first attempt at 115# and ran out of time.

WOD - (3) 5Min AMRAPs:
- 5 Minute AMRAP
- 5 DL (#235/175)
- 5 HSPU
- 1 minute rest
- 5 Minute AMRAP
- 5 Hang Cleans (#185/125)
- 5 T2B
- 1 minute rest
- 5 Front Squats (#135/95)
- 5 Lateral or Bar Facing Burpees

5 rounds @ 155#/ Used Box for HSPU
1 rounds @ 105#/ 2 Rounds at 95#
4 rounds @ 85#

POST:
10 Strict Snatch Press @ 45#
10 Drop Snatch @45#
5 Snatch-HH @45#
5 Snatch-HH @65#

5min 80% effort
10 box jumps 24/20" sd
10 kbs 1.5/1pd
SCORE: 5 + 3 BJ
rest 5mins

5mins 90% effort
7 push press 115/75#
7 CTB
SCORE: 6
rest 10mins

5mins 100% effort
10 thruster 75/45#
7 burpees
SCORE: 4
Notes:
- proper aer wamup
- work on sustaining pace on 80/90% efforts
- go out hard and try to maintain on 100% effort
- focus on breathing