Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
Circuit - 1x20s on/20s off, 1x20s on/10s off, 1x20s on/5s off
(Situps, Lying Back Extensions, Knees to elbows, Overhead Medball throw, Scoop Throw for Height, Alternating Lunges on a Box, Very Low Hurdle Circular Run)
Some Gymnastics (Bar Muscle-ups, Human Flag Holds etc)
Walking + Static Stretching (Cooldown)

Strength
Squat Heavy Single - 125 lbs
Perform 3×1 @ 90% of Heavy Single - 115 lbs
*Rest 3:00 minutes between sets

Wod
6 minute amrap
1 20 Yard Shuttle
1 Kettlebell Swing 55/35

1 20 Yard Shuttle
2 Kettlebell Swings 55/35

1 20 Yard Shuttle
3 Kettlebell Swings 55/35
Continue up the ladder as long as you are able in the time allotted

3 of 11

100m Sprint (:19) – 30 sec rest
200m Sprint (:39) – 45 sec rest
400m Run (1:13) – 60 sec rest
800m Run (2:45) – 90 sec rest
400m Run (1:23) – 60 sec rest
200m Sprint (:43) – 45 Sec rest
100m Sprint (:21)

Didn't sprint so I could avoid aggravating my knee.

Skill
2k Row - 9:33.4 min
*Row at 90% Effort, pay attention to pacing on this, try not to be sporadic

Wod
5 Rounds
1 Push Press - 55 lbs
1 Pull Up - ring rows

3 Push Press
3 Pull Ups

5 Push Press
5 Pull Ups

*Push Presses are as Heavy as Possible

Warm Up

400m Run
20 Leg Swings
20 Lateral Leg Swings
200m Run
20 Jumping Jacks
20 Seal Jacks
100m Run
20 Pass Throughs
20 Halos

Movement Prep

Burgener Warm-Up: PVC or Barbell

Skills Transfer: PVC or Barbell

Strength

Weighted Strict Pull-Up
5x3

WOD

10min AMRAP
5 Power Cleans (135, 95#)
10 Push-Ups
15 Air Squats

FILTHY 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

All-levels WOD/Beginner WOD:
A. Push Press 2-2-2-2
B. 3 RFT: Run 400 meters, 20 pull ups (mod black band and black + blue band), 20 HSPU (mod regular push ups)

FILTHY 50
For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, -16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, - 33 lbs
50 Supermans
50 Wall ball shots, 14 pound ball
50 Burpees
50 Double unders - 200 singles

a) BS wk3: 5,3x220#
b) DL wk3: 5,3x280#
c) 15 min MU practice
d) 5 rd DU: 30s on/off = 187
e) 3RFT: 12 thruster / 12 pullups = 3:37
f) breadloaf makers:
20 hip ext, 20 GH SU, 20 back ext, 20 GH SU, 20 GH raises

5 RFT
15 OH Reverse Lunge (75/55)
15 T2B
Full Gasser

55#, K2E. 13:40

Need to work on T2B. WODs this week have wrecked me. Need to get back into it. Not sure how much protein is helping. Still feeling really sore. Resting HR has been ~8bpm higher than normal. Overtraining/insufficient recovery?