Track & Field
4 Laps of the Infield + Dynamic Stretching
Low Back Rehab Exercises & Glute Activation Work
Hurdle Drills (3xeach leg)
2x30m Sprinting Drills (high knees, straight-leg bounds, B-skip, running B-skip, jumping skips)
1xFalling Start
4x40m Sprints from a standing start (4.91s, 5.01s, 5.03s, 4.88s)
8x6 Hurdle Hops at 0.76m (2 shoes betweenx2, 3 shoes betweenx2, 4 shoes betweenx2, 5 shoes betweenx2)
Pole Vault Drills (6-step & 8-step takeoffs)
Some Handstands
Half-Tabata Plank Hold (with extended arms)
1 Lap of the Infield + Static Stretching (Cooldown)

A. Clean - build to tough single
B. Front Squat @ 20x1; 2,2,1,1,1; rest 2-3 min
C1. 3 sets - AD 15 cals @ high effort; rest 10 sec
C2. TnG HPS x 6; rest 10 sec (155#)
C3. 50 DU; rest 15 sec
+
FT:
9-7-5
PC (225#)
MU

A. 275
B. 315
C. 7:09
+ 8:22

3.02 miles
easy trail run, gradual increasing pace when on pavement

Mile 1 - 8:06
Mile 2 - 7:25
Mile 3 - 6:54

AVG pace 7:34

Handstand progression
First handstand against wall on my own

3 RFT

30ft Handstand Walk (bear crawl 3x)
30 Double Unders
30ft Handstand Walk (bear crawl 3x)
5 Muscle Ups (10 pullups/ 10 dips)

I did 9 full rounds and about150 m rowing so:
I rowed about 2400 m row and 90 HSPU in 20 minutes I started to kip after about the 6th round.
I didn't warm up too long and after I was a little warm I just did the workout.
I stayed pretty close to the 1 minute per movement until about the 7th round and then started to need a little extra time.
This is always a good workout, Simple and works everything really.
For the first 4-5 rounds I had the damper on about 5.5 - 6 and it was o.k. A little slower pace but well under 2:00 pace. I adjusted the damper down to about 4.5 and then was going a bit faster but still a little under 2:00 pace.
I ended up with the erg saying I avg. 2:04 but that includes a lot of stops, etc.

4 Rounds for time

10 Hang cleans 135/95: Mod to 65

15 KBS 2/1.5p: Mod to 1p

20 Wall balls 20/14: Mod to 12

Track & Field
4 Laps of the Infield + Dynamic Stretching
Hurdle Drills at 0.76m (3xeach leg)
Pole Vault Sprinting Drills 2x25m (high knees, straight-leg bounds, low knees)
Pole Vault Plant Drills
Pole Vault Jumps (6-step, 8-step, 10-step)
6x6 Hurdle Hops at 0.84m (2 shoes betweenx2, 3 shoes betweenx2, 4 shoes betweenx2)
1 Lap of the Infield + Foam Rolling + Static Stretching

4 laps

Group warm up, then;

10 rounds
1min row (cals.)
15sec rest
30sec Push press 95/65 (MOD: 55#)
15sec rest

Score is total cals. + reps

240

Prob should've rx'd with less reps...

OPWOD WEDNESDAY 5/7/14

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT.
30 Push-ups, 30 squats,
30 sit-ups, 10 Burpees,
10 Windmills, 30 Push-ups,
30 Mountain climbers(4-count), 30 Flutter kicks(4-count),
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 Trunk twists,
max sets of rope climbs (2-3 minutes in between sets)
2 ascents

Benchmark WOD: “Helen”. Complete 3 rounds for time of:
Run 400m
21x KB swing (45#)
15x pull ups
time: 2 rounds 17:08