Neighborhood walk

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
2x80m Sprinting Drills on Grass (20m low knees, 20m high knees, 20m straight-leg bounds, 20m closed knees)
2x80m Strides on Grass
5xFalling Starts
Sprints - 8x20m, 4x40m, 2x50m, 1x60m, 1x80m, 1x100m,
Gymnastics (Glide Kips)
300m + Static Stretching + Foam Rolling (Cooldown)

1 RM clean and jerk, sprints, sit ups, push ups

A) Overhead squat 2, 2, 2, 2 @30X1; R2-3M
SCORE: 155, 185, 205, 225
+
2 rounds all out push the pace:
- 250m row
- 15 KB swings 70/44
- 25 burpees
- 15 KB swings
- 250m row
rest 10 min (actively - work on recovery/mobility)
SCORE: 3:43, 4:27
+
Coach’s choice midline stability work if time permits.

• compare to 1/27
• record OH squat weights and times for rounds in metcon
• raise heels on OH to get comfortable in bottom of squat
• all out on each of 2 rounds, compare times

Burpee Box Jump Ladder (24 inch box)

Start with 1 in the first minute. Add one per minute.

After you miss, take one minute rest, then 6 per minute until 15 minutes.

I made it through 11 and a half on round 12.

Progressive

155, 165, 185 only got 2.

5x5 @ 95 lbs

10 Push ups
20 Sit ups
25 squats
10 lunges (each leg)
80 Jumping Jacks
60 second wall sit

Pre-WOD:
1 X 20 Back Squats (+5% ) 120#

WOD - For Time:
-1000 meter Row
----30 Pull Ups
----50 Wall Ball Shots (#20/14) used 12# ball

Post:
1 X Max Plank Hold

Optional Post:
5, 4, 3, 2, 1
-Deficit HSPU
-Triple Unders

Lift
6x3 backsquat 165-185-195-205-215-225
3x5 deadlift 245

pack from brandx
15 75lb cleans
21 burpees
21 situps

Next time, do full number of reps