Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
15x8 Hurdles Drill at 0.81m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx3)
2x80m Strides on Grass
9x7 Low Hurdles Alternating Leg Jumps (1-stepx3, 3-stepx3, 5-stepx3)
Some Gymnastics (2 Legless Rope Climbs, Some Human Flag Holds)
3x10 Ring Dips
1 Lap of the Infield + Static Stretching (Cooldown)

Streght:
EMOTM 10
2 Snatch 40kg
WOD:
12min. CAP
9 Power Snatch 60/40kg (use 40kg)
200m run
15 Power Clean 60/40kg (use 50kg)
200m run with 10kg Ball
21 Deadlift 60/40kg (use 50kg)
200m run with 20kg sand bag
27 Squat with 20kg sand bag
Lo hice en 8:08min.

Skills:
3rounds:
3 Turkish get ups with each hand (6 total, use 16kg)
10 Good morning with elastic band
8 Ring row with muscle-up grip
WOD:
AMRAP 10
5 kb Snatch with each hand 24/16kg (!0 en total, use 20kg)
7 burpees
9 box jumps

hice 6 (o 7) rondas + 9 Snatchs

"Donny"
21-15-9-9-15-21
Deadlift, 135lb
Burpee

I did this technique workout during my lunch hour at Mid City Gym
I warmed up with lots of DUs and stretching.
I then went to work on cleaning and mostly squat cleaning sets of 4-5 reps.
45 lb bar
75 lbs
95 lbs
115 lbs
135 lbs
155 lbs (x3)

I then went to work on KB snatching and DUs
I did a couple sets with the 1 pood and then used the 1.5 pood for a couple sets. I did 5 reps each arm and then did some altering DUs and sprinting in place jump roping.
not too bad but my hands are a bit beat up. I need to trim my callouses and rest a bit.

“Brehm”
For time:
10 Rope climbs
20 Back squats
30 HSPU
40cal Row
50 Pullups

Strength
Every 30 seconds for 10 minutes 1 Deadlift @ 80% of 5rm - 115lbs
(20 Rounds)

Wod
5 Rounds

3 Kettlebell Swings 55/35 - 35 lb
L arm Front Rack Carry 5 yards
R arm Front Rack Carry 5 yards

6 Kettlebell Swings 55/35
L arm Front Rack Carry 10 yards
R arm Front Rack Carry 10 yards

9 Kettlebell Swings 55/35
L arm Front Rack Carry 15 yards
R arm Front Rack Carry 15 yards
9:09 min
Rest EXACTLY 2 minutes after completing the wod
then perform max effort burpees in 2 minutes - 22 burpees

Increase 1 rep per minute

“Latitude”

4 Rounds:

1 Minute Strict Pull-ups

1 Minute double dumbbell hang clean & jerk 22,5/15

1 Minute Calorie Row / Bike

1 Minute Rest

5 rounds of:
20 Pullups
30 Pushups
40 Situps (I always do them anchored)
50 Air Squats
(No music - done at Bklyn Heights gym.)
I was tired and didn't feel like working out, but warmed up & felt pretty good (still a little lingering fatigue from the last WOD with my midline and shoulders). I warmed up pretty well and got warm.. not much pushups, but stretched out my shoulders.
R1: 2:21
R2: 2:47
R3: 2:38
R4: 2:52
R5: 3:02
(Rested exactly 3:00 between each set as Rx)
Score time: 25:40
I felt good overall but my hand were a bit beat up. I did use chaulk and was jumping up to a split bar off the side of a crossover station.
I was recooperating well... kind of surprised at my somewhat poor dip on my 2nd set. I mentally approached each set, after the first, as "don't get too ramped up, but go at it with gusto and if I have to stop then do so but keep em short.
I split up my pushups on my 3-5 sets for about 21 + 9.

Post WOD: 500m Row (at about 1:58 pace & 350m Row at about 1:50 pace). I was pretty winded and my hams were getting hot, but good overall... I was attacking the Row well. I felt better afte the harder 350. The first 500 got me pretty tired... I should work interval Row training Post WOD.