A.
4rds: 50 cal airdyne, 7 CTB pull-ups, single arm kettlebell carry (90# -down and back each arm), 25 push-ups
-about 23:00. accidently deleted time. rounds were around 5:30 unti lthe last two which were above 6:00. airdyne slowed down from about 2:30 per 50 cal to around 3:30 on the last one.

B. Box Squat - work up to a heavy triple
- did 2 sets at 225#. felt great. need to incorporated these regularly

C. feel out deadlift. work up to a heavy 5 if feeling good
-deadlift up to 140kg(308#). fairly heavy but felt good.

"

Track & Field
4 Laps of the Infield + Dynamic Stretching
Low Back Rehab Exercises
Hurdle Drills (3xeach leg)
6x4 Low Hurdles Long Jump Takeoffs
Lead-Leg & Trail-Leg Hurdle Drills at 1.00m
2xBlock Sprint to First Hurdle at 1.00m (2.16 seconds)
2xBlock Sprint to Second Hurdle at 1.00m
2xBlock Sprint to Third Hurdle at 1.00m
2x50m Sprinting Drill (10m High Knee Sprint + 10m Low knee float + 10m High Knee Sprint + 10m Low knee float + 10m High Knee Sprint)
Javelin Throws 800g (standing, 3-step, full approach)
Some Handstands
Some jogging and skipping + Static Stretching

Mobility
1) Couch Stretch- 2×1 min e/s
2) Banded Hip Capsule Distraction

Met-Con
100 Double Unders - singles x 3
30 KB Swings (53/35) @ 35
20 HR (Hand Release) Push-Ups
10 Back Squats (135/95) @ 85
75 Double Unders
30 KBS
20 HR Push-Ups
10 Front Squats (115/75) @ 75
50 Double Unders
30 KBS
20 HR Push-Ups
10 OHS (95/65) @ 35
-For Time-

3min z1

intervals:
30 sec hard +
30-60s recovery (hr below 145bpm)
- did 6 sets. rest went from 30s 1st 2 sets to closer to 60s last two. Max HR on work sets never got higher than 163 and some of the latter sets even at 158/159.

First run in about 8 months. Happy with the way if felt and aftermath. looking to start running 1-2 times per week.

I read this WOD and thought it would be a nice change of pace and would work my weakness of rowing, especially repeats. MENTALLY though for me. Always glad when I finish something I want to quit.
I ended up doing 18 burpees every round.
My clock stopped at the begining of my 4th round so I just pounded it out as fast as possible to make sure I was within the 3 minutes. Then I reset the clock and that next 3 minutes of rest was back on pace.
I would say that I was getting more and more taxed each round but was able to be pretty fresh for each start, but I was getting more winded and taxed at the end of each round.
I stretched a little bit, for about 5-6 minutes and then went home to facetime the kids.
I am tired and worn out a bit.
I worked late into the night sanding the kids' bedroom ceiling. I will clean up tonight and may have to retouch up the ceiling in a few spots and then of course resand, but it's getting close to done.

Strength

Kipping hspu

*Worked on handstand balance for the most part
*can't do a push up yet!

WOD

21-15-9
Hspu
Toes to Bar
Kb swings
Then 50 pull ups after wod is done. Or 15 muscle ups

*did 6 second handstand holds followed by 21-15-9 regular pushups
*knees to elbow
*used 25lb kettle bell
*did about 30 pull ups with blue band

15 mins OTMEM
5 x GTOH - 50kg
Remaining Min
Wall BAlls
Count Walls Balls Only

(15 per min)

A. BTk Jerk every 90 seconds. doubles and singles
185x2,195x2,205x2,215x1,225x1,235x1,245x1,255x1 (ugly with a bit of press out)

B.
1 power snatch(135)
10 hspu
2 power snatch
9 hspu
3 power snatch
8 hspu...
-27:20. went to piked hspu at 6. snatch were all singles. no fails but should have went with lighter weight to move faster.

Flight simulator
Double Unders
5-10-15- etc -40-45-50-45-40-back to 5
Did as many double unders as I could until clock hit 10 min time cap. I think I got at least 4 in a row.

+

200m Farmers Walk 24/16kg (used 25# DB)
20 burpees (did about 30 since it was a partner workout)
3 rounds (almost finished, but clock hit 15 min time cap)

For time:
400m run
10 Squat Clean & Jerk 95#
400m run
8 C&J 115#
400m run
6 C&J 135#
400m run
4 C&J 155#
400m run
2 C&J 185#

17:21