Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
22x9 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx10)
10x4 Hurdle Runs at 1.07m
10x4 Hurdle Jumps at 0.84m
Pole Vault Drill - Sprinting over a Low Hurdle (Sandpit)
3x15 Decline Pushups
1 Lap of the Infield + Static Stretching (Cooldown)

Partner WOD

50 KB swings
20 Front squats
40 KB swings
20 Front squats
30 KB swings
20 Front squats
20 KB swings
20 Front squats

Used a 12 kg KB and 65# bar. Divided all the sets in half. Finished in 10:49.

40 pullups
30 burpees
20 HSPU (subbed for box pike pushup)
10 MU (subbed for pushup/jumping pullup)

Rest 3 min

20 pullups
15 burpees
10 HSPU
5 MU

Finished in about 18 min

10 rep sets of Bench Press
135
185
205 - broken up as 5's
225 - 7/2/1

135

Hex Bar DL - 5/3/2 at 275, 315, 365

KB Swings and Snatches

Pull Ups and FLR

Prowler Push and Farmer's walks.

Dropped a plate on my foot - pretty sure I broke my toe

For Time
5-4-3-2-1 Thruster 95
1-2-3-4-5 3 Pull Up and 3 MU Transition

Three Tabatas Slam balls (30/20) Push ups Double unders “What is a tabata?” you may ask… A tabata is a type of High Intensity Interval Training (HIIT) where you do 8 rounds of a particular exercise by working for twenty seconds and resting for ten seconds. The above workout will only take twelve minutes.

SB: 12/9
PU: 11/6 (elevated)
DU: 38/5

Strength - overhead squat.
33-45-55-65-75-80
Good reps at 85, no max

Three Tabatas Slam balls (30/20) Push ups Double unders “What is a tabata?” you may ask… A tabata is a type of High Intensity Interval Training (HIIT) where you do 8 rounds of a particular exercise by working for twenty seconds and resting for ten seconds. The above workout will only take twelve minutes.

SB: 11/9
PU: 24/5
DU: 14/9

Strength - overhead squat.
65-75-85-85-85
Good reps at 85, no max

Musical Saturday
Warmup
"Roxanne" - 1 burpee every Roxanne
"Dolly(?)" - 1 jumping squat ever Dolly (forgot the song name)

WOD
"Bring Sally Up" - 135/95
Score = weight and #reps missed
65#, 8

Cool down
"Closing time" - sprint down and back every closing time

Skill work: HSPU RXed

1. Snatch 3 x max reps tng at 80% of 1RM These can be power or squat. Rest as needed between sets.

115x10 power snatch
115x8 snatch
115x3 right wrist started to hurt

1. Front Squat 1RM

only made it to 315. tired from max C&J from other day

1. Burner 4 RFT: 12 Cals on Rower 6 Burpee Box Jump Overs, 24/20"- jumping onto the box is allowed but not required.

3 rounds for time:
30 GHD Situps
30 Back Extensions
For GHD Situps, I sit on a big suiss ball and hook my feet into a padded stall bar and it's a pretty close similation of the machine. It takes a little time to get in and out of, but a good full ROM movement that you can use your hips as well as your whole midline.

i rested for a few minutes and then went right into shoulder technique and training.
I was a bit sore from last night's 50 MUs doing Jason WOD, but I didn't go too heavy:
bar x 3 for each, Press, PP & PJ
75 lbs x 3 each Press, PP & PJ
95 lbs x 3 each Press, PP & PJ
105 lbs x 3 each Press, PP & PJ (for 3 rounds) - I was really concentrating on not hyperextending my lower back and staying super straight up and down. I was playing with my arms and wrist and hand positions a little bit.
Good stuff.. and I was getting much better at not hyperextending the lower back and that was minimizing the lower back strain when doing these presses.
I will continue to work on that to minimize accidents and to reinforce that position memory.