Sprint Intervals - Flying 50m - on track in spikes - 7x50m - did all 7 between 6.37 and 7 - rest 3 to 4 mins between reps

Cut the PTP a little short due to upcoming travel and the need to get ready for a run event in a couple of weeks.

Came up a little short of a PR, but I think it was more of an execution issue than strength. My form apparently fell apart at 335 and I tweaked my back a little. More focus next time...

OHS
3-3-3-1-1 (+1extra)

135-185-205-225f-225 (235f)

I decided to do some strength work at home today.

I did four or five ladders of three to five rungs of Turkish Getups using 44lbs., 53 lbs., and 70 lbs.

I also did five sets of swings with 70 lb. KB, interspersed with 30 DU's.

Come in and see because there are options, but I won’t tell what they are until you get here.

Opt 1- Run

Opt 2- Deadlift 145# then 95#

Both have some Burpee’s

for Time:

21-15-9

-Bar Facing Burpee
-Dead Lift (225/135)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

Opt 1-
1000m Run
20 Burpees
800m Run
30 Burpees
600m Run
40 Burpees
400m Run
50 Burpees

Good WOD! Kept @ 10 burpees @ a time, until the round of late 30's. Then kept at 5's & started new rounds @ 10's. confusing? good stuff.

for Time:
21-15-9
-Bar Facing Burpee
-Dead Lift (225/135)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

50 Pullups
50 Box Jumps
50 T2B
50 HSPU
50 Pushup

-30 Shoot Thru
-30 HSPU: 200 meter run/per break
-30 Ring Dip: 200 meter run/per break
-30 KB Swing: 200 meter run/per break
-30 WB Shot: 200 meter run/per break
-30 Pull Up: -200 meter run/per break
-30 Box Jump (24")