A. Push Press 3-3-3-3-3 (155,175,185,185,175)
B. 21-15-9 weighted push up 45/25#, weighted sit up 45/25# (21@45, 15@25, 7@25, 2)

Track & Field
3 Laps of the Infield + Dynamic Stretching (Cooldown)
6x20m Sprinting Drill (high kneesx2, Straight-leg boundsx2, B-skipx2)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x80m Hurdle Runs at 0.76m (6 Hurdles)
Medicine Ball Throws (scoop throws for height/distance, squat throws for height/distance)
Gymnastics (Handstand Holds + 2x5 Deficit Hands-to-Shoulders HSPUs)
Static Stretching (Cooldown)

A.
Chest to bar pull up skill work

B.
20 minutes
Odd minutes – 5 chest to bar pull ups - black band
Even minutes – 5 burpees

C.
6-8 Max Effort 25 yard Prowler Sprints - 180 lbs

Pre-WOD
• 5k (26:12)

WOD
• 21 thrusters (35 lbs)
• 15 pull-ups
• 15 thrusters
• 12 pull-ups
• 9 thrusters
• 9 pull-ups
• 3 thrusters
• 6 pull-ups

Post-WOD
• Plank (2:30)

Continuing with our Olympic Lifting theme, we will be working on the Jerk. Strength/skill: Shoulder Press Push Press Power Jerk Footwork Drills Jerk- work up to 1rm for experienced lifters WOD: 3 Rounds for Time: 1o Reverse Woodchoppers (35/26) 1o Pull ups 10 burpees
Strength: squat cleans
Push-ups instead of pull ups
Burpee box jumps (24")
5:17

70-50-30 db snatch 22,5kg
30-50-70 Wallball
After each round 10 burpees to target and 800m bike

21-18-15-12-9 reps for time of

• Chest-to-bar pull-ups
• Dumbbell thrusters

♀ 35-lb DBs ♂ 50-lb DBs

Continuing with our Olympic Lifting theme, we will be working on the Jerk.
Strength/skill:
Shoulder Press
Push Press
Power Jerk
Footwork Drills
Jerk- work up to 1rm for experienced lifters

115lb split jerk

WOD: 3 Rounds for Time:
1o Reverse Woodchoppers (35/26) - 18lbs.
1o Pull ups - modified with band
10 burpees

Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"

Used a #50 kb

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Some Pole Sprinting Drills (high knees, walking skips, B-skip, straight-leg-bounds)
Pole Vault Takeoffs (6-steps - no bend, bend)
Gymnastics (Handstand Holds)
Static Stretching (Cooldown)