Handstand progression
First handstand against wall on my own

3 RFT

30ft Handstand Walk (bear crawl 3x)
30 Double Unders
30ft Handstand Walk (bear crawl 3x)
5 Muscle Ups (10 pullups/ 10 dips)

3.02 miles
easy trail run, gradual increasing pace when on pavement

Mile 1 - 8:06
Mile 2 - 7:25
Mile 3 - 6:54

AVG pace 7:34

A. Clean - build to tough single
B. Front Squat @ 20x1; 2,2,1,1,1; rest 2-3 min
C1. 3 sets - AD 15 cals @ high effort; rest 10 sec
C2. TnG HPS x 6; rest 10 sec (155#)
C3. 50 DU; rest 15 sec
+
FT:
9-7-5
PC (225#)
MU

A. 275
B. 315
C. 7:09
+ 8:22

Track & Field
4 Laps of the Infield + Dynamic Stretching
Low Back Rehab Exercises & Glute Activation Work
Hurdle Drills (3xeach leg)
2x30m Sprinting Drills (high knees, straight-leg bounds, B-skip, running B-skip, jumping skips)
1xFalling Start
4x40m Sprints from a standing start (4.91s, 5.01s, 5.03s, 4.88s)
8x6 Hurdle Hops at 0.76m (2 shoes betweenx2, 3 shoes betweenx2, 4 shoes betweenx2, 5 shoes betweenx2)
Pole Vault Drills (6-step & 8-step takeoffs)
Some Handstands
Half-Tabata Plank Hold (with extended arms)
1 Lap of the Infield + Static Stretching (Cooldown)

50-40-30-20-10

Single Unders
Crunches

I did the deck of cards workout for the first time yesterday afternoon in the garage. It was only a little uncomfortable for the situps on the raw concrete floors, but I liked it none the less. I think it would be more fun outdoors really and I have to write down what each suite means MUCH LARGER for less confusion.
Still a fun and good bodyweight workout.
I might change it up and do burpees, deadlift, power clean and front squat next time with a light weight barbell. That took me about 17:42
I then took a couple minutes and did a quick workout of DU and Power Clean (95 lbs) - next time I'll do full 10,9,8, etc, and use a bit more weight as well.
So I did a total of 95 for each movement for a total of 380 in 17:42 so about 21.5 reps per minute. and I wasted a ton of time thinking about what each card suit meant to do which exercise, but it was still fun.
Post WOD I did a different quick workout of:
10 power clean 95 lbs
50 DUs
8 PC
40 DU
6 PC
30 DU
4 PC
20 DU
2 PC
10 DU

Partner WOD

50 doubleunders each
50 toes to bar
50 partner pushups
50 complex (deadlift, hang squat clean, front squat)
100 ab mat situps
50 wall balls
100 double unders

*did 75lb bar work
*12lb wallball
sub 30 min

Event 3:
For Time:
100 DU
+
15-12-9
PS (165#)
HSPU

Event 4
For Time:
50 Burpees
37 DB Thrusters (50#)
25 CTB
13 Box Jumps, 30"

Event 3 @ 15:33
Event 4 @ 13:13

Track & Field
4 Laps of the Infield + Dynamic Stretching
Hurdle Drills at 0.76m (3xeach leg)
2x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, running B-skipx2)
Pole Vault Plant Drills
Pole Vault Jumps
Pole Vault Pullover Gymnastics Drill
1 Lap of the Infield + Static Stretching

FRIDAY, MAY 2 2014

Run to/from gym: 0.5 mile each way

Work Capacity: Complete the following for time:
Row 1,000m
10-8-6-4-2 reps of: Dbell thruster (25#)
2-4-6-8-10 reps of: KB swing (50#)
The row in a buy in, then you will perform 10x thruster, 2x HSPU, 8x thruster, 4x HSPU, etc.
time: 14:17

Strength: Push jerk: Warm up then 3-3-3-3-3 (Increase the weight each round. The last set should be around 90-95% 1 RM).
95#, 95#, 95#, 115#, 115#