Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Some abdominal, hip and quad bodyweight exercises
6x30m Bounds for Height on Grass (very short rest)
2x40m Alternating-Leg Bounds
2x40m Right-Leg Bounds
2x40m Left-Leg Bounds
2x40m Bounding Sequence (3 Right-Leg Bounds + 1 Left-Leg Bound)
2x40m Bounding Sequence (3 Left-Leg Bounds + 1 Right-Leg Bound)
4x80m Strides on Grass
6x50m Heel-to-Toe Runs
3xLong Jump Takeoffs (Standing 9-step Bounding Approach) - 22.20m
6xKB Throwing Sequence (2 KB Broad Jumps + 1 KB Throw)
3x150m Runs
Some Jumping Rope + Static Stretching (Cooldown)

Do 3000m at 5'00" mile pace in any combination of intervals (>=200m) with any amount of rest. Time from the beginning of the first interval to the end of the last (completing 3000m). Only count the time spent running at 5'00" or faster. Suggested to start with 7x400m (avg 74.5" each) plus 1x200m. If you can complete this in 9'19", then the workout was appropriate for you. If it took longer then do 15x200m. If you were faster, then increase the length of intervals. Examples: 6x400,1x600 ---> 6x500 ---> 5x600 ---> 4x700,1x200 ---> 3x800,1x600 ---> 3x1000 ---> 2x1500 ---> 3000m non-stop (the ultimate goal!).

Today (chilly 43 degs, breezy, crappy HS track off of Holmes):
400m 74", rest 2:02
400m 72", rest 2:04
400m 74", rest 2:25
400m 74", rest 2:23
400m 76", rest 2:11
400m 76", rest 2:18
400m 75", rest 1:02
200m 36.4"
Total: 23'41" (9'14" work)
39.0% work, 61.0% rest (non-stop would be 100.0% work)

2.6 miles

2 rounds of:

20 thrusters (95 lbs)
20 burpee to box jump (24 inches)
20 OH walking lunges (45 lbs)

Clean and Jerk technique work
I started with a good stretch and warm up.
then I started working on Clean and Jerk
bar, at various positions, and finishes from power, mid hang, high hang, and I also start at mid chest to exagerate the hips and pulling myself under the bar.
75 lbs x 6
95 lbs x 6
115 lbs x 5
135 lbs x 5
150 lbs x 3 (for 3 sets) I wore wrist wraps on these
155 lbs x 2 (for 4 sets) I wore wrist wraps on these

After a small break, and putting things away I did a bunch of sets of:
50' walking lunge with weights overhead + 50' floor drive plates on the floor
25 lbs OHD lunge, 45 lbs plate floor drive
35 lbs OHD lunge, 70 lbs plates floor drive
45 lbs OHD lunge, 90 lbs plate floor drive (2 rounds)
70 lbs OHD lunge, 115 lbs plate floor drive (great and a killer)
stretch and home
I have not Clean and Jerked in a LONG time... I was glad and mad at why I have not really cleaned at all heavy in a LONG time... I need to clean heavy every 2 weeks at least. Same for Jerking.

Buy In: 3 Rounds of
Row 250m Sprint
30 seconds rest (Mandatory)

Then, Immediately after your last 30 seconds of rest.
5 Rounds
10 DB Power Snatch (30lb)
25 Sit Ups
50m Burpee Broad Jumps

Much harder than it looked

5 miles in 55 minutes = 11 minute pace (took a break at mile 3 for 1-2 minutes)

Sauna/Hot Tub

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20-30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
4x80m Strides (short rest)
About 30 Pole Vault Jumps (6-steps, 4-steps - no bend)
4xKB Throwing Sequence (9 KB Broad Jumps + 1 KB Throw)
Gymnastics (Some Handstand Holds, 2x5 Shoulders-to-Hands Deficit HSPU)
Some Jumping Rope + Static Stretching (Cooldown)

I did this WOD after a LONG weekend of lots of driving and lots of things to do. Home inspection, meeting with mortgage consultant, etc.
I was a bit tired and wanted to just bang this out and get it done.
It was super breezy out and a bit chilly, but after the 2nd round the coldness felt welcome.
I was well managed and really I felt fine until the 6th or 7th round... then the grip was starting to really feel it.
Not on the KB swings so much, but rather on the toes to rings. I was really doing a good job at using the legs mostly on the KB swings, adn not rounding over, etc.
Toes to rings were all unbroken until the last round and I did 6+4

No real stretching post WOD.. just walked around, kind of loosed up a bit and packed it all away.
I was very happy at how the Kb swings felt and how my body was moving well on those... I think if I had the rings up a little higher, and more free it would have helped, but doesn't matter.... still a good workout and fun and outside.

lI did this in the morning with almost no warm up.. I did stretch for a little bit and .
last time in Sept 29, I did thi is 11:20
time before that I did this WOD was on June and I got 11:15

8min AMRAP
10 OHS 95#
10 Box Jump 24'
200m run
4rds

Bench press
5-5-3
135,165,195
3-3-3
205,225,240