Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
14x8 Hurdles Drill at 0.76m (Left Skippingx2, Right Skippingx2, Left Side Skippingx2, Right Side Skippingx2, Alternating Leg Skippingx6)
3 Pole Vault Plant Drills (10 reps each)
About 20 Pole Vault Jumps (6-steps - no bend, bend)
About 20 Fosbury Flop High Jumps (7-steps)
Gymnastics (1 Legless Rope Climb, Some Handstand Holds)
1 Lap of the Infield + Static Stretching (Cooldown)

Conditioning: 3 Rounds for time of

7 Muscleups ** Ring Dips
10 Power Clean & Push Jerk (155/105) **55#

I did a quick lunchtime WOD at MidCity Gym
I warmed up quickly in about 13 miunutes and started doing some warm up reps for the OHS & DL WOD
I wanted to push a decent pace and to hopefully do high quality movements and do go unbroken if possible.
I started with
the bar and DL 95 lbs,
95 lbs OHS x 10, 135 lbs DL x 10
105 lbs OHS x 8, 185 lbs DL x 10
WOD: in about 4:42

I rested for a few minutes and then did 2 rounds of:
6 reps OHS 125 lbs, DL 225 lbs x 6
6 reps OHS 135 lbs, DL 265 lbs x 6
No belt, or wrist wraps. I only used chaulk. It all felt good
I then did some DUs which were pretty tricky with the legs kind of not firing great after lifting.
Good Fast.... next time maybe do 5 rounds. or use 125 or 135 for all rounds if I can warm up more.

Skill: Handstand Practice
WOD: AMRAP 7
3-6-9-12…
Power Snatch (70%)
Burpee

Front Squat (115#) sub for Snatch
12 + 6

Jacked and Tan Day 3.

1. Push Jerk From Rack: 70/3, 75/2 3 sets
2. Split Jerk From Rack: 80/2, 85/2 2 sets, 90/1 2 sets
3. Snatch From Blocks @ Bottom of Knee: 70/3, 75/2, 80-90/1*3 sets (use bumpers to stack)
4. Snatch: 60/3, 70/2, 75/1, 80/1, 85/1, 90-100/1*3 sets (no misses allowed, if you miss drop weight)
5. Snatch Pull + Hang Snatch: 3 sets of 1 rep @ 80% of hang snatch max.

2 mile run (can be performed before or after the wod)

18:13
-very tough!
-didn't try for crazy time...just wanted to get it done...been a while since last done this workout

Gymnastic Skill
Kipping pull-up
Handstand hold/walk
Muscle-up progression

WOD
30min Partner AMRAP
400m run/500m row
5 Pull-ups
10 Thrusters (96/65)
15 KBS (53/35)

While 1 partner runs, the other works at 5-10-15 cycle. Keep track of 5-10-15 rounds.

RX. 10 rounds +12 reps. Getting pull-ups down.

SP wk 2: 7,7 x 81#

WOD 1:
10 min AMRAP: 250 m row + burpees
WOD 2: barbell complex ladder
WOD 3
3.1: 40-30-20 deadlifts + box jumps
3.2: 6 min AMRAP - 40 DU + 10 thrusters
3.3: 3 RFT 10 OHS + 20 pull ups

2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat @ 70#
Then:
2x10 lunge to 10" box
Then:
2x10 Split Squat (5 each side)
2x10 OH Split Squat (5 each side) @ 10# plate

Then:

Work to Heavy DL - 385#

Then 5x5 DL @ 70% of 1RM - 275#

Then: 3x10 SLDL (didn't do this - subbed 3x10 back extensions)

Then 5min AMRAP Sit & reach (Subbed 5x10 Sit & Reach on a roman chair)