Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
8x30m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2)
5xFalling Starts
Sprints - 2x20m, 2x40m, 2x60m, 2x40m, 2x20m, (2.96 & 2.68, 5.09 & 5.00, 7.28 & 7.40, 5.30 & 5.15, 2.98 & 2.69)
4xPentuple Jumps (flying start)
6xTriple Jumps (flying start)
4x80m Strides on Grass
Gymnastics (Pole Vault Drills on Pull-up Bar)
1 Lap of the Infield + Static Stretching (Cooldown)

Strength:

Double Unders x 10 seconds or singles score is divided by 10
10 second rest
Box Jumps x 10 seconds
10 second rest
Burpees x 10 seconds
10 second rest
10 rounds for reps
rest 2 minutes then
1 K row for time

Strength/Skill:
EMOTM 10
5 Power snatch 75% (hice con 40kg), last minute for max reps (hice 12)
WOD
AMRAP 12
9 deadlift 70kg
12 ttb
15 box jumps
(hice 5 rondas + 15 box jumps + 2 deadlift, 197 reps, empece por los box jumps)

Strength
1 Push press + 2 Push jerk
5 Strict pull-ups b/t sets

65, 75, 85, 95, 105. Red band (1st set), blue band other sets

WOD
3RFT
10 Push press (115/75)
20 KBS (53/35)
40 DU
Rest 2 min

11:01. RX. 2nd round of DU were a struggle.

Cash out
ME dips x 3

43 (18, 13, 12). Red band.

5rds
Every 1:30
5 Deadlift 255#
7 Box jump 30"

5rds
Row for 1:30
2359 total meters

20 minute AMRAP of:
2 MU
4 HSPU
8 KB swings (2 pood) - I use 70 lb dumbell
I did this early this morning. I took about 20 minutese to get loose and warm and then just did the WOD. I did warm up with KB swings (using progressively heavier dumbells up to 65 lbs)
I did not do any MUs or HSPUs before starting the WOD, so the first round or two I went a bit slower than normal. I just plodded along steadily. I completed the frist 6 in about 10 minutes and then finished the 12th with a little over a minute to go. I banged out the 13th before the 20th minute. If I went out a bit faster, then I think I could have done 14, but I'm fine with 13. All unbroken, and all pretty perfect form and FULL ROM.
All HSPUs were strict. I wanted to see if I could do that rather than relying on the kip.
Good WOD, with about 5-6 minutes post for stretching.
Rushed home to do FaceTime with the kids... best part of the day.

-Strength-
A) work on snatches- *PR 55 lbs
B) Close Grip Bench Press 3 x Max Rep 3,6,6 @ 55lbs

-WOD-
5 Rounds
10 Toes to Bar
15 STOH 45
20 OH Lunge 25

These pullups were well beyond 12" reach fo the jump at EAC near my home.
I was kind of tired and wanted to do a bodyweight, higher rep workout this morning. I was goign to do 7 mintues of Burpees for an AMRAP, with the 6" or 12" reach, but opted for the Burpee pullups because I thought it would be a more balanced bodyweight WOD, and I haven't done that in a long time.
I did this splitting it up into sets of 5, until 85 reps, then I did the last 15 unbroken slower and steady to finish it off.
I was probably taking a bit too long between sets, but still a good workout.
I stretched for about 5-10 minutes and then went home to facetime my kids.

Wendler:

Bench Press - 5x215, 5x230, 5x245
Hang Cleans - 5x180, 5x 195, 5x205
Dead Lifts - 5x360, 5x385, 4x410

Double unders between sets of BP and HC - 30 x 6 = 180 reps

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
10x20-30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
10 minute Recovery Run
Foam Rolling + Static Stretching (Cooldown)