EMOM: Climbing DB Rows (1 Push up holding dumbbells + 1 triceps extension = 1 Row)
1st minute: 1 Row, 2nd minute: 2 Rows, 3rd minute: 3 Rows....
Went 9 minutes with 15 lbs for the first 4 minutes and 20 lbs for the rest.

EMOM for 16 minutes:
15 Double Unders
4 Strict Chest to bar Pull-ups

Did 10 triple unders in a row warming up. Did a few during the WOD, too.

Στηθος - press 40Kg x 8 x 2
Πλατη - pull (machine) 50Kg x 8 x 2
Δικεφαλοι - 7Kg x 8 x 2
Τρικεφαλοι - 7,5Kg x 8 x 2
Front Squat - 20Kg x 10 x 2
Γαστρο (machine) - ? X 8 x 2
Knees to chest. 15 x 2

@ Joe

4 Rounds

30 Double unders

20 Wallballs 20/14

10 Push jerks 155/105

Time 30:57

Wow! Maybe I shouldn't have tried for Rx... ha ha. I made it but it was very slow going. I did the wall balls in sets of 5. The push/split jerks were in sets of 1! I need to work on bending straight down (not over) when I jerk/push press. Old PR for clean & jerk, on the board, was 100. Guess that was an old # so I changed it to 105!

Warm Up

2 Sets of 10 yards with 10 Yards sprint of:
High Knees
A-Skip
Knee Hugs
Quad Pulls
Side Lunge
Spider Walk
Sink Bugs
Broad Jump
Power Skip

Mobility

20 PVC Pass Throughs
20Halos
Banded Overhead Distraction
Plantar Surface and Calf Smash

Strength

Deadlift (5x5) --- [110#]

5 x 5
Rest Exactly 2mins

WOD ---- [16:13]

200m Overhead Lunge ---- [10#]

Every 2mins Run 200m

20min Time Cap

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
Lots of Pole Vault Drills and Takeoffs (no bend)
4x120m Sprints at 70%
1 Lap of the Infield + Static Stretching (Cooldown)

3 sets @ 95%:
10 TnG DL AFAP - 40% 1RM SCORE: 185#
AD 20 sec MAX effort
rest walk 4-6 min
+
3 sets @ 95%:
10 heavy russian swing SCORE: 88#
Row 20 sec MAX effort
rest walk 4-6 min
+
10 PS - 30% 1RM TnG AFAP SCORE: 95#
Run 20 sec @ 95%
walk rest 4-6 min

Notes:
- speed and effort is goal in these sets
- extend rest times into late portions of 4-6 min as needed, record rest times
- ensure you open up hips and do specific prep prior to each of 3 sets

100 air squat
5 MU
75 air squat
10 MU
50 air squat
15 MU
25 air squat
20 MU
I was a bit sore in the legs from the FS WOD I did a couple days ago.. so I tried to get my legs warmed up
I had a soft pad underneath me so i could drop down when done with the MUs (GOOD IDEA for next time)
Not as bad as I thought.
As Rx: 14:50
The first 5 MUs I did unbroken. (I did not tape my wrists at all this time)
10 MU: 4,4,2
15: 4,4,3,2,2
20: 3,3,2,2,2,2,2,2,2

I got about a 8 minute stretch all over and then went home

last time I did this: 7/23/12 - 16:02 outside at O.C. MD. - the setup was not too good last time as I was getting scraped by the tree.

AM
Track & Field Meet
200m Sprint - 24.79 seconds
Long Jump - about 5 meters
4x100m Relay

PM
Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
10x20m Sprinting Drills (high kneesx2, B-skipx2, Straight-Leg Boundsx2, skipsx2, walking skipsx2)
4x80m Strides
3x5 Hurdle Runs at 0.76m
Some Gymnastics (3x5 Explosive Pullups, Human Flag Holds)
Static Stretching (Cooldown)

3 rounds for time:
30 GHD Situps
30 Back Extensions
For GHD Situps, I sit on a big suiss ball and hook my feet into a padded stall bar and it's a pretty close similation of the machine. It takes a little time to get in and out of, but a good full ROM movement that you can use your hips as well as your whole midline.

i rested for a few minutes and then went right into shoulder technique and training.
I was a bit sore from last night's 50 MUs doing Jason WOD, but I didn't go too heavy:
bar x 3 for each, Press, PP & PJ
75 lbs x 3 each Press, PP & PJ
95 lbs x 3 each Press, PP & PJ
105 lbs x 3 each Press, PP & PJ (for 3 rounds) - I was really concentrating on not hyperextending my lower back and staying super straight up and down. I was playing with my arms and wrist and hand positions a little bit.
Good stuff.. and I was getting much better at not hyperextending the lower back and that was minimizing the lower back strain when doing these presses.
I will continue to work on that to minimize accidents and to reinforce that position memory.

1. Snatch 3 x max reps tng at 80% of 1RM These can be power or squat. Rest as needed between sets.

115x10 power snatch
115x8 snatch
115x3 right wrist started to hurt

1. Front Squat 1RM

only made it to 315. tired from max C&J from other day

1. Burner 4 RFT: 12 Cals on Rower 6 Burpee Box Jump Overs, 24/20"- jumping onto the box is allowed but not required.