Pre-WOD:
1X20 Back Squats (increase by 5% every week for the next seven Wednesdays)
105#

WOD - For Time:
- 500 Meter Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups (completed with small blue band)

Warm Up:
- 30 Grasshoppers
- 5 Bar Touching Burpees
- 3 Strict Pull Ups

Strength / Skill:
- 5x3 Cleans, As Heavy As Possible (95)

WOD - For Time:
- 10, 8, 6, 4, 2 Clean & Jerk (75#)
- Complete A Round Of Cindy after each set of Clean & Jerk
(5 Pull Ups,10 Push Ups,15 Air Squats)

Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance

Thirty reps of 20 lb. Medicine ball squats.
30 reps assisted pull-ups with 1/2 your body weight as assistance.
Repeat at 25, 20, 15, and 10 reps for a total of five rotations.
Record and report your total time for all five rotations.

1) "Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized movements
are tough! Make damned sure you warm-up thoroughly with "air squats"
and stretching first.
2) "Power squat": Lower and rise as quickly as you can while maintaining
PERFECT form. Repeat 20 times.
3) "Bottom to bottom": Lower to full squat position (thighs parallel to floor),
hold for a full ten seconds, rise and immediately upon full extension of hip
and leg return to bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow": Take twenty seconds to reach bottom and twenty seconds
to reach top again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at the
instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).

Skill
3 tgu each arm
8 ring rows
8 weigthed dips
WOD Don King Kong
21-15-9
Burpee
kb swing 24kg
box jump
(hice en 7'12'')

Strict Press
3/3/3
Ended on 140x4

3rds
5 Hang Power Cleans (185, scaled to 165)
5 Muscle Ups
12 Box Jumps

13:58

5x5 front squats - Heavy
Rows 6x5
pull ups 8xMAX reps
Glut ham raises 4x10 (use sled for leg leverage)

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
Pole Vault Jumps (12-step)
2xHigh Jump Circle Runs
High Jump Fosbury Flop Takeoffs up to 1.70m (springboard)
1 Lap of the Infield + Static Stretching (Cooldown)

PM
Running
Some Running, Skipping and Walking on Grass + Dynamic Stretching (Warm-up)
8x20m Sprinting Drills on Grass (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
1x50m Strides on Small Hill (Grass)
15x50m Sprint on Small Hill + 60m Jog (on Grass)
1x50m Strides on Small Hill (Grass)
Some Walking, Running, Skipping and Leg Swings + Static Stretching (Cooldown)