Sprint Intervals:

300m - 1x300m - warmup - 54
150m - 3x150m - 22.04, 20.31, 20.62...5min rest between reps
100m - (50m curve,50m straight) - 2x100m - 12.82, 13.06...5 min rest between

5 Rounds for Time (Rx)
• 10 Man Makers
• 400-Meter Run

15 supermans
15 sit ups
15 squats
15 calf raises

Endurance
1 Mile Run TT - 5:49
This is actually one second slower from my mile time. I can definitely go faster I just didn't push myself much towards the end as I thought there was no way I could PR.

30-20-10

Overhead squat (65)
KBS (35)

30-Minute AMRAP
• 5 Deadlifts (275/185)
• 13 Push-Ups
• 9 Box Jumps (24/20)

11 rounds, 5 deadlifts with 255 lbs

“Nancy”
5 rounds
400m Run - did 4 rounds of rowing because of knee, which killed me
15 Overhead Squats (65)

Fuerza/ strenght
12' para encontrar maximo peso en complex
1 snatch desde cadera
1 snatch 1/2 muslo
1 snatch debajo rodilla

WOD

500m carrera
25 burpees salto lateral encima barra
10 stoh
500m carrera
25 burpees salto mirando barra
10 stoh
100 kb swings
( cada vez que soltemos la kb 5 burpee bastard)

7 Rounds:
35 Double Unders
1 Snatch
Increasing snatch each round. Score is for time and load

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singles

Pre Wod

Take 15 min to practice snatch movement

WOD:
For time
30 snatches (135/95)- 135