A. Push Press 3-3-3-3-3 (155,175,185,185,175)
B. 21-15-9 weighted push up 45/25#, weighted sit up 45/25# (21@45, 15@25, 7@25, 2)

Track & Field
3 Laps of the Infield + Dynamic Stretching (Cooldown)
6x20m Sprinting Drill (high kneesx2, Straight-leg boundsx2, B-skipx2)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x80m Hurdle Runs at 0.76m (6 Hurdles)
Medicine Ball Throws (scoop throws for height/distance, squat throws for height/distance)
Gymnastics (Handstand Holds + 2x5 Deficit Hands-to-Shoulders HSPUs)
Static Stretching (Cooldown)

A.
Chest to bar pull up skill work

B.
20 minutes
Odd minutes – 5 chest to bar pull ups - black band
Even minutes – 5 burpees

C.
6-8 Max Effort 25 yard Prowler Sprints - 180 lbs

Pre-WOD
• 5k (26:12)

WOD
• 21 thrusters (35 lbs)
• 15 pull-ups
• 15 thrusters
• 12 pull-ups
• 9 thrusters
• 9 pull-ups
• 3 thrusters
• 6 pull-ups

Post-WOD
• Plank (2:30)

Continuing with our Olympic Lifting theme, we will be working on the Jerk. Strength/skill: Shoulder Press Push Press Power Jerk Footwork Drills Jerk- work up to 1rm for experienced lifters WOD: 3 Rounds for Time: 1o Reverse Woodchoppers (35/26) 1o Pull ups 10 burpees
Strength: squat cleans
Push-ups instead of pull ups
Burpee box jumps (24")
5:17

Continuing with our Olympic Lifting theme, we will be working on the Jerk.
Strength/skill:
Shoulder Press
Push Press
Power Jerk
Footwork Drills
Jerk- work up to 1rm for experienced lifters

115lb split jerk

WOD: 3 Rounds for Time:
1o Reverse Woodchoppers (35/26) - 18lbs.
1o Pull ups - modified with band
10 burpees

2 WOD day. 4:30pm class couldn't use the school gym as it was being used so it was a 1.5 mile partner WOD. Ran with Sarah. Coach said we could join the 5:30pm class to do the original WOD.

Pre-WOD:
3x10 Back Squat
Hamstrings were a tad sore so I only did 2 sets

95, #115

WOD - For Time (20 minute Cap):
- 30 Wall Ball Shots (#20/14) #14
- 30 Power Cleans (#135/95) #85
- 30 Wall Ball Shots
- 20 Power Cleans
- 30 Wall Ball Shots
- 10 Power Cleans

Not sure what time I stopped as coach didn't hear me when I called time. Think it was under 17 min

***No Class on Wednesday; the current plan is to move into another temporary spot by Thursday (SE corner of Arapaho and Coit)

Track & Field
3 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)
Some Pole Sprinting Drills (high knees, walking skips, B-skip, straight-leg-bounds)
Pole Vault Takeoffs (6-steps - no bend, bend)
Gymnastics (Handstand Holds)
Static Stretching (Cooldown)

115lb PR Power Clean 100 squat clean

Strength Test: 20 Minutes to establish 1RM in Snatch, Clean and Jerk, Clean or Jerk.
WOD: 12 Minute AMRAP
10 Stone Ground to Shoulder (65lb)
1 wall walk up

6 Rounds

20 min. AMRAP of:
2 MU, 4 HSPU, 8 2 pood KB swing
(I use a 70 lb. dumbell for my swings)
16 complete rounds + 2 MU, 4 HSPU, 4 DB Swings (almost 17 rounds)
I started out fast, but tried to keep up the pace with minimal rests between the different exercises. I used strict HSPUs until the 14th round. Then I started to do kipping HSPUs. I think I should have gone to kipping a little earlier. The swings felt good overall. I was pushing my knees out a bit and trying to use my hips and legs mostly.
17 rounds + 10 reps (2 MU, 4 HSPU, 4 DB Swings)