Running
Some jogging and skipping (on grass) + Dynamic Stretching
Low Back Rehab Exercises & Glute Activation Work & Band Shoulder Work
2x20m Sprinting Drills on Grass (high knees, straight-leg bounds, B-skip, running B-skip, walking skips, jumping skips)
4x190m Runs with a turnaround (2 mins of walking as rest, all done at 34s-35s)
Half-Tabata Hollow Rocks
Some Handstands
Some jogging and skipping + Static Stretching

Wendler:

Back Squats - 3x320, 3x340, 2x360 (didn't want to chance the 3rd w no spot)
Deadlifts - 3x380, 3x405, 0x430 (didn't attempt...back too sore)

DUBs - 6x30 = 180reps

Row - 500m - 3:39

Warm Up:
- Dumpster Run
- Leg Swing (Front, Side)
- 20 Mountain Climber
- 10 Push Ups
- Hip Raises (10 double, single leg both sides)

Strength / Skill:
3x3 Clean

WOD - For Time:
- 1K Row
- 50 Wall Balls (20,14)
- 40 Burpees
- 30 T2B
- 20 Hang Clean (135,95)

TUESDAY, APRIL 29

Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 30-20-10 reps of wall ball (16#), push ups, sit ups.
time: 09:42

Strength: Strict press: Warm up then
3-3-3-3-3 (Increase the weight each round. The last set should be around 90-95% 1 RM).
65#, 85#, 95#, 105#, 115# (2,1)

Stamina: 2 rounds, not timed: Max rep x DB bench press (60#), 6-8x schwarz press (25#), 10x (each leg) d-bell lunge (25#).

WOD
25min AMRAP
5 burpees to target (6")
200m run
10 burpees
200m run
15 burpees
200m run
... etc.

209

Strength
5 sets
1 strict press
2 push press
3 push jerk

65, 65, 70, 75, 80

WOD
12min AMRAP
5 HSPU
10 Box jump (24/20)
15 KBS (70/53)

1 mat. 6 rounds + 3 reps.

800m Run
50 pull ups
100 push ups
150 squats
800m Run

RX

15-12-9-6-3
Deadlifts (195#)
Lateral Burpees

Time irrelevant.
Huge shin lump, stopped to tape leg.

Strength

4 x 6 split lunges (3per side)
105lb

Wod

25 double unders
25 box jumps
25 deadlifts @135/95
25 wall balls
25 ring dips
25 wall balls
25 Deadlifts
25 box jumps
25 double unders

A. 1RM Hang Squat Snatch
+
15-12-9
PC (115#)
Burpee
Rest 10 min
15-12-9
PC (115#)
Burpee
A. 255
+ 4:22, 4:07