1min max reps Handstand push ups<--tricep bar HSPU-13

Rest 30sec

1min max reps Box jumps 24/20--13

Rest 30sec

1min max reps KBS 2p/1.5p--30

Rest 30sec

1min max reps Abmats--30

Rest 30sec

1min max reps Push press 95/65--15

Rest 30sec

1min max reps ring dips--7

Rest 30sec

1min max reps Slamballs 40/30--20

Score = Total reps

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6xHigh Jump Sprinting Drills (high kneesx2, 1-step takeoffsx2, 3-step takeoffsx2)
High Jump 7-step (approach work with takeoffs, fosbury flop up to 1.50m)
6x200m Runs at 41-43 seconds (2 mins of jogging as rest)
Gymnastics (Pull-Overs, Back-Hip Circles, 2x10 Strict T2B)
Some jogging and skipping + Static Stretching + Foam Rolling (Cooldown)

WOD
Open 13.2
10min AMRAP
5 S2O (115/75)
10 Deadlift
15 Box jump (24/20)
*Rules state that step ups are allowed

RX. 8 rounds + 23 reps. Was moving really well - transitions were smooth and fast.

WOD
18min AMRAP
400m run
15 goblet squats (53/35)
15 HR push-ups

RX. 5 rounds + run.

Ran 3.01 miles 340 cals

-Warm up-dynamic

Coach's choice

A) 4 x AMRAP 3
• 10 Power Snatch 75/45
• 8 Burper over bar
• 6 SDHP 75/45
Rest 2min. Btw sets

B) 100 Alt. Lunges
Then
3 Rounds
20 Sit-ups
15 Pull-ups
10 Ring Dips
Then
100 Alt. Lunges

This is a timed WOD
Do 3 rounds of the following: (I saw this on Men's Health and thought I'd try it)
10 Sumo Deadlift using 95 lbs
10 (each arm) americal style KB swings (Rx is 16 kb, so I used 35 lbs)
50 Scissor switches - laying on your back with legs stiff alternate legs to almost touching the ground and the other one at 90 degrees.

I did this one in about 3:50
I am having a bit of difficulty believing Todd Durkin got his done in 3:36... nothing against him but I was flying and only took like 1 second to set up before each movement and I was going pretty fast. I might have done a few extra reps here and there but still a fun short burst WOD.
240 reps in 3:50 (230 seconds) not too bad in my opinion.

Post WOD:
Bench Press x 10 then legless rope climb
BP 95, legless
BP 115, legless
BP 135, legless
BP 155, I used my legs on this one for speed and to try one to see how it felt.
Legless was A LOT harder. Like 2-3 times harder honestly.
Good time. I stretched out and went home to facetime with the kids.

7min 80% effort
- 25 DU
- Row 200m
- 10 HR pushups
SCORE: 4 + 30m

rest 5mins

7mins 90% effort
- 5 SA DB power snatch 65/40#
- 5 SA DB PS 65/40#
- 5 CTB pull-ups/7 kipping pull-ups
- 9 situps
SCORE: 5 + 2 snatch

rest 10mins

7mins 97% pace effort
- Row 400m
- 10 burpee over erg
SCORE: 2 + 400m

MetCon WOD:
50 Air Squat
25 Box Jumps (24")
50 Situps (I did anchored on a pad touching floor behind my head and the dumbells)
25 Knees to Elbows
40 Air Squat
20 Box Jumps
40 Situps
20 K2E
30 Air Squat
15 Box Jumps
30 Situps
15 K2E
20 Air Squat
10 Box Jumps
20 Situps
10 K2E
10 Air Squat
5 Box Jumps
10 Situps
5 K2E
Total Air Squats: 150
Total Box Jumps: 75
Total Situps: 150
Total K2E: 75
Total reps: 450
Approx. 26 reps per minute.

Weightlifting
Low Back Rehab Exercises
Power Snatch (40kgx3, 50kgx3, 55kgx3)
3 Power Cleans & 3 Front Squats (50kg, 60kg, 70kg)
Power Clean & 5 Front Squats (75kg, 80kg, 85kg)
3x10 Russian KB Swings (24kg)
Half-Tabata Plank Hold (with extended arms)
Low Back Rehab Exercises

Track & Field
4 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)
6x6 Very Low Hurdles Alternating Single-Leg Jumps (1-step)
6x4+4 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
3x4+4 Hurdles Runs at 0.76m (1-step)
2x4+4 Hurdles Runs at 0.84m (1-step)
1x4+4 Hurdles Runs at 0.91m (1-step)
4x50m Heel-to-Toe Runs
4xDecuple Jumps (standing start)
4xPentuple Jumps (standing start)
Gymnastics (Glide Kips)
3 Laps of the Infield + Static Stretching (Cooldown)