EMOTM 12
minutos pares 3 deadlift (100kg)
Minutos impares 6 box jump aumentando altura (acabe con 30'' + 1 de 15kg y 2 de 10)
WOD
AMRAP 7
3 deadlift (RX 120kg, RX- 100kg, lo hice con 100kg)
6 burpee over bar
9 box jump 24''
(Hice 6 rondas + 3 box jump, 120 reps)

Skill: Handstand holds, handstand push ups

WOD:
With a continuous running clock,

1min box jumps 30/24 (MOD: 18")
1min sumo-deadlift high pull 115/80 (MOD: 35#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP

133 (53 bj, 80 sdhp)
SDHP - add more weight next time, flew through them

Skill: Handstand holds, handstand push ups

WOD:
With a continuous running clock,

1min box jumps 30/24
1min sumo-deadlift high pull 115/80 (MOD: 55#)
2min box jumps
2min SDHP
3min box jumps
3min SDHP

158 - probably could've handled 60 or 65#. Was doing sets of 10 the first round, then 5's, (and 3's and 2's the last minute or so)

Front Squat

6 x 2 @ 80%

I did this workout SUPER fast, outside after plastering for a few hours.
I really didn't warm up much at all. I did this at the museum. It was nice outside and I wanted to get a little workout and breath and get back into it.
I did 6 rounds, with very little rest between movements and sets.
I did all unbroken, but did take a couple seconds break occasionally on the box jumps at the top.
DUs were really a rest more or less. Legs were getting burned and it was a nice lung workout as well.
Good Fun Workout. Nice mix. Maybe next time do sets of 16 or 17s on the wallball, or go for a 7th round.

Sprint Intervals:

100yds (on grass) - 5x100yds...all around 14
150m - 4x150m - 25.34, 22.7, 22.3, 22.5...3 mins rest

Strength
Deadlift 5x5 115kg
WOD
AMRAP 12
4 power snatch
8 pistol
12 ttb
(hice 5 rondas y 6 reps, 126 reps)

Track & Field
4 Laps of the Infield + Dynamic Stretching
6x6 Low Hurdles Alternating Single-Leg Jumps
12x30m Sprinting Drills (high kneesx2, high knees with heel strikex2, straight-leg boundsx2, B-skipx2, jumping skipsx2, low kneesx2)
4x50m High Jump Curve Running finishing with a takeoff
6x80m Strides on Grass
Some Glide Kips and Back-Hip Circles
2 Laps of the Infield + Foam Rolling

A..
6 rds 3 min AMRAP:
5 OHS 115#
7 box jump 30""
10 KBS - 2 pood
1 minute rest
1rd: 2rds
2rd: 2rds+2
3rd: 2rds+2
4 rd: 2rds+3
5rd: 2rds+5

B. suitcase carry - 90# KB
done.

Partner WOD
30min AMRAP
One partner runs 400m while other partner performs AMRAP
A) C&J (65)
B) Front rack lunge (65)
C) DU (10=1 rep)
D) Burpee

RX. 296