Track & Field
4 Laps of the Infield + Dynamic Stretching
Hurdle Drills at 0.76m (3xeach leg)
6x6 Hurdles Double-Leg Jumps at 0.84m
6x6 Low Hurdles Alternating Single-Leg Jumps
6x6 Low Hurdles Long Jump Takeoffs (3-step)
4x6 Low Hurdles Long Jump Takeoffs (5-step)
Flying Sprints - 3x20m+20m, 4x40m+20m
Some Glide Kips & 2x10 Strict T2B
1 Lap of the Infield + Static Stretching

I started off late outside, adn imagination park. I biked to the park since it was nice out last night.
I also was working on VERY little sleep from the night before.
I warmed up a bit for about 12 minutes first as well.
8 rounds of: :15 on and :15 off of L-Sit hold from the ground. (actually a lot harder than I thought - like tabata it adds up quickly.)

Ladder of:
2:00 HSPU hold, 2:00 Bottom Squat hold
1:30 HSPU hold, 1:30 Squat hold
1:00 HSPU hold, 1:00 Squat hold
:30 HSPU hold, :30 Squat hold
GREAT WORKOUT - gets top and bottom fried. I walked over and loosened up for a few minutes and got back into the next workout

8 Minutes AMRAP of:
2 Bar MUs
2 Pistols (1 each leg)
2 MU
4 Pistols
2 MU
6 Pistols. etc.

I completed 2 MU and 2 pistols of the 20 round giving me a total of:
20 Bar MUs, and 92 Pistols.
This was a really fun and great workout. most things prefatgued the next and great time. I stretched a for a few and then rode home for some dinner.

I had almost no time to warm up
I did this at the Y in GF. Good WOD overall.
I basically stayed at about 15 cals each time and dropped a bit on the Ring Dips. I started with 20 or 25 and went to 11s at the last 5 rounds about.
In my opinion those 15 sec "rests" are more like just about enough time to get over and back on the rower and strap in.
I didnt' have my Gymboss timer so i basically looked at the timer on the iphone and went from there..
Good time overall.
150 cals rowed
125 total dips
Total of 275. I want 300 next time for sure.
No stretching at the end... that was stupid.

Pause Squats 5-5-5
Front: 65, 85, 95
OH: 65, 65, 75

Sots press 5-5-5-5
35, 35, 35, 40

WOD
2-4-6-8-10 (185/135)
200m run b/t rounds. One run must be with med ball (20/14)

1. 12:40

WOD2

90 DU
30 GHD Situp
60 DU
20 GHD Situp
30 DU
10 GHD Situp

RX. 6:20

Lifting
Glute Activation Work
Hang Power Snatch (40kgx3x3, 50kgx2x3)
Hang Power Clean & Paused Front Squat (50kgx3+3, 60kgx2+3, 70kgx1+3x3)
3x10 Single Hurdle Hops
5x3 Explosive Pushups
3x10s L-sit Hold (30s rest)
3x10 Russian Twists (10kg)

A) Hang squat snatch 2, 2, 2, 2, 2; rest 60 sec (compare to 4/7)
SCORE:

+

6 rounds of...
In two minutes, complete the following:
- 30 Double Unders
- 200 Meter Run
- AMRAP Wallballs (20/14) in remaining time
SCORE: 185 (33-33-32-29-28-30)

*Rest 2-3 min after each.
*Proficient at DUs? Do 30.
*Score is total number of wallballs.

Warm up:
400m row
2 Rounds of:
5 burpees
10 wall balls
15 KBS
20 sit ups

WOD:
1min double unders
1min DB snatch
2min double unders
2min DB snatch
3min double unders
3min DB snatch

then…
3 rounds of:
10 russian twists
10 ab thrusts
10 hollow body rock

A) 4RFT
400m row
5 Burpees

Then…

1min plank
20 ab thrusts
20 russian twists
20 OH sit ups

Track & Field
4 Laps of the Infield + Dynamic Stretching
2x30m Sprinting Drills (high knees, straight-leg bounds, B-skip, running B-skip)
3x6 Low Hurdles High Knee Runs
7x6 Low Hurdles High Knee Runs (with 4m pole)
6x6 Low Hurdles Alternating Single-Leg Jumps
6x10m Sprints from a lying start (fastest: 2.43s)
4x20m Flying Sprints (fastest: 2.17s)
Javelin Throws (700g)
1 Lap of the Infield + Static Stretching (Cooldown)

I warmed up a little bit, and then did a 10 minute EMOM of max. unbroken DUs.
12,28,55,50,32,47,33,48,46,40 (total of: 391 avg. 39 per try)
Then I did a couplet of High Box jumps and Strict Pullups (15 reps each set)
I increased the height of the box jumps each time for about 7-8 reps. I stopped rebounding after I got to about 32" maybe.
Not too bad. A little tight in the hips and not as explosive as I'd want, but not too bad. Good couplet and the grip and arms were feeling the pullups ,but not quite enough sleep lately and I did pullups a couple days ago.
I did stretch for a little bit also before going back home.