Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Javelin Throws (standing, 3-step, full approach)
8x30m 5kg Sled Resisted Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, low kneesx2)
4x40m 5kg Sled Resisted Sprinting Drills
2x60m Sprints from Blocks
Standing High Jump (starting parallel and perpendicular from the bar)
Hurdle High Knee Drill
3x330m Runs (77 seconds, 69 seconds, 66 seconds)
1 Lap of the Infield + Static Stretching + Foam Rolling (Cooldown)

10 min to work up to a set of 5 moderately heavy (ended at 175) dynamic deadlifts. Focus on smooth rapid movement and consistency.

then,

Back squat – 5,5,3,3,2,2 (Started at 155 and added 20 a round ended at 255)

then,

AMRAP 5 min of:

25 DU
4 strict HSPU

1 round + 12 DU (RX)

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Sprints from Blocks over first and second hurdles
Hurdles High Knee Drill
2xBlock Starts
Standing High Jump (starting parallel and perpendicular from the bar)
1 Lap of the Infield + Static Stretching (Cooldown)

“Special Mary” (35min TIME CAP)

For time

5 Handstand push ups (HSPU)

10 Pistols (alt. legs)

15 Pull ups

10 HSPU

20 Pistols

30 Pull ups (rings)

15 HSPU (knees on box, head to abmat)

30 Pistols (squats)

45 Pull ups

10 HSPU

20 Pistols

30 Pull ups

5 HSPU

10 Pistols

15 Pull ups

A1) Close grip bench press 3-4x3; R1M
SCORE: 225
A2) Weigthed pull-ups 2-3x3; R1-2M
SCORE: 53#
+
10min amrap@ 85-90%:
- 2 TGU/arm heavy
- Run 200m
- 10 KBS russian heavy
SCORE: 4 + 3 TGUs

3 rounds:

2 min row
1 min powersnatch
30 sek DU
2 min rest

100′ Walking lunge
21x Kettlebell swings 1.5/1
21x Burpees
20′ Broad jump
100′ Walking lunge
15x Kettlebell swings 1.5/1
15x Burpees
20′ Broad jump
100′ Walking lunge
9x Kettlebell swings 1.5/1
9x Burpees
20′ Broad jump.

My body was destroyed before I did this one... I felt HORRIBLE throughout the entire thing.

Warmup
300m Row

Skill/Strength
Barbell Complex
3x3
Deadlift/Hang Power Clean/Front Squat/Squat Clean

WOD
21-15-9
Squat Cleans 135lbs
Ring Dips

Friday the 13th just meant it was time for a new benchmark PR! Very Happy about this one!

100 Burpee Challenge Day 9 = 9 burpees

Do each Exercise for 1 minute and immediately move to the next doing as many reps as possible for each exercise in each minute.
Do three rounds continuously.
Score by taking the least number of reps for each one minute period and add total together.
Example: Burpees - 1st round (15 reps), 2nd round (14 reps), 3rd round (12 reps) you keep the 12 rep for your final score.

Athletic Burpees(Burpee then sprint 10 yards, Burpee and sprint back, continue)
Thrusters #115
Box Jumps
Power Snatches #115
Pull-Ups
Rest