Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
6x20m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
20 Static High Knees + 30m High Knees + 20 Static Double-Leg Jumps (rope reisted)
3x40m 5kg Sled Resisted Sprints
6xDecuple Jumps (flying start)
4xPentuple Jumps (flying start)
8xTriple Jumps (flying start)
Gymnastics (Glide Kips, Handstand Holds)
1 Lap of the Infield + Static Stretching (Cooldown)

5 Minute Long Cycle KB Clean and Press each arm
You will perform 5 minutes of kettlebell clean and press/jerk on one arm then switch to the opposite arm at the end of 5 minutes.
*rest in rack or overhead. Pace yourself throughout. If you set bell down you owe 20 burpees on end of workout.

Then...
Every minute on the minute:
25 swings
25 (4-count) flutter kicks
13 burpees
1 minute of jump rope
5 rounds (20 total minutes)
*if you complete all reps in under the minute, use remaining time as rest before moving to next exercise.

Pre-WOD:
1X20 Back Squats (increase by 5% every week for the next seven Wednesdays)
105#

WOD - For Time:
- 500 Meter Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups (completed with small blue band)

Warm Up:
- 30 Grasshoppers
- 5 Bar Touching Burpees
- 3 Strict Pull Ups

Strength / Skill:
- 5x3 Cleans, As Heavy As Possible (95)

WOD - For Time:
- 10, 8, 6, 4, 2 Clean & Jerk (75#)
- Complete A Round Of Cindy after each set of Clean & Jerk
(5 Pull Ups,10 Push Ups,15 Air Squats)

Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance

Thirty reps of 20 lb. Medicine ball squats.
30 reps assisted pull-ups with 1/2 your body weight as assistance.
Repeat at 25, 20, 15, and 10 reps for a total of five rotations.
Record and report your total time for all five rotations.

1) "Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized movements
are tough! Make damned sure you warm-up thoroughly with "air squats"
and stretching first.
2) "Power squat": Lower and rise as quickly as you can while maintaining
PERFECT form. Repeat 20 times.
3) "Bottom to bottom": Lower to full squat position (thighs parallel to floor),
hold for a full ten seconds, rise and immediately upon full extension of hip
and leg return to bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow": Take twenty seconds to reach bottom and twenty seconds
to reach top again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at the
instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).

Skill
3 tgu each arm
8 ring rows
8 weigthed dips
WOD Don King Kong
21-15-9
Burpee
kb swing 24kg
box jump
(hice en 7'12'')

Strict Press
3/3/3
Ended on 140x4

3rds
5 Hang Power Cleans (185, scaled to 165)
5 Muscle Ups
12 Box Jumps

13:58

5x5 front squats - Heavy
Rows 6x5
pull ups 8xMAX reps
Glut ham raises 4x10 (use sled for leg leverage)