Sprint Intervals:

Repeat 150s: 5x150m (rolling start) - 25.3, 23.8, 22.8, 22.15, 22.9 - 3-4mins between reps
Repeat 60s: 4x60m (rolling start) - 8.13, 8.15, 8.18, 8.38 - 2 mins between reps

Wed. 16 Apr WOD

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT:
30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 (4-count) Windmills, 30 Push-ups, 30 (4 count) Mountain climbers, 30 (4 count) Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 (4-count) Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
Results: 8, 2, 4

Endurance: LSD run

A. Back Squat 5-4-3-2-1-1
B1. 10 Front rack lunges, 115lb; rest 30 sec
B2. 15 Weighted situps, 45lb; rest 30 sec x 3
C. Tabata
Burpees
Squats

A. 265-285-305-325-345-355
B1. Complete
B2. Complete
C. Burpees = 58
Squats = 112

A. Weighted Strict Pullup 5-5-3-3-3-1-1-1
B1. AD 15 cal high effort; rest 15 sec
B2. 10 Thrusters, 95lb; rest 15 sec
B3. 15 UB CTB pullups; rest 3 min x 3

A. 25-35-40-55-65-80-90-100
B. 1:50, 1:45, 1:45

12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike

FT:
5k row
50 Thrusters, 95lb
50 SDHP, 95lb

@ 26:29

Lots of groin stretching plus 100 crunches

For Time

9-7-5

Chest 2 Bar Pull Ups
Squat Snatch @ 95#

25 Minutes of Skill Work: Kettlebell Swings/Deadlifts/Jump Rope

For Time:
20 Deadlifts 225#
30 Box Jumps 24
40 Burpees
50 American Kettlebell Swings 53#
60 Sit-ups

11:01

Mobility
1) Banded Shoulder Distraction- 2x1min e/s
2) Banded Shoulder Capsule Mobilization- 2x1min e/s

Strength- Max Press
1) Floor Press- 1.1.1
Warm up: 65, 75, 85
Work: 95, 105, 115

2a) BB Skull Crushers- 3×8 @ 33
2b) OH KB Walks- 3x100m @ 35

EC
Band Push-Downs- 1×100