Baseline AMRAP

15 AMRAP (2 scores)
A) For Time: “Baseline”
500m- Row
40- Air Squats
30- Situps
20- Pushups
10- Pullups
+
B)AMRAP- “Baseline”
Remainder of the 15mins

Notes:
*Score #1 is your Baseline sprint
*Score #2 is the total number of rounds completed over the 15min AMRAP

Score 1 3:29
 Score 2 -  3 Rounds plus 180M

Row- Burpee

Would have loved to do the wod as it was programmed but with my Achilles barking I decided to row instead of run.   This did not go well.  I started off at a moderate pace versus blasting out of the gate and I couldn't even hold that pace.  

Dynamic warm-up
Stretches


10 min
2k Row
Amrap burpees


Row sucked 7:43
1:48. 28
1:55. 24
1:57. 25
2:02. 25


32 burpees

Squaty Monday

5x5 Back Squat

Warm Ups
135, 185, 215, 225
5X5  @ 245

Went lighter because of my achilles.

 3X10
Levers
GHD Hip Extensions

Coaching view
*This should take 45-60min if there is proper loading, we will be going heavy often over the next 6 weeks so push it to the limit on this I’d like to see 25/25 but its ok if 22/25 happens

Soccer

Played 80 of 90 minutes.   All good aside from Achilles.   I'm fearful that its turning into a full fledged case of tendinitis.   Getting kicked there didnt help.    As far as the game went we pulled it out to get a tie with 2 late goals to tie 3-3.

Goofing around fun

Jack ready to go to the "White Party"

20 Min Amrap

Master's Crew - Small group - Tom G, Dennis M, Steve and me.    We looked a few wods and decided to modify a wod from main site.



20 AMRAP
Row 500
9 DB/KB deadlift
6 DB/KB hang squat clean
3 DB/KB push press

All with #30lbs dumbell


5 Rounds plus 480 Meters

Partner WOD with no Partner

Warm Up
3 position KB carry 200m course

• KB Farmer Carry
•  KB Clean
• KB OH 

Drills for Snatch and Push Jerk

“Netflix and Chill”
40- Box Jumps 24/20
30- Push Jerks 115/75
20- Toes 2 Bar
10- Snatch 115/75
(10 min Time Cap)
Rest 10:00
x2
*Partner Workout (mixed pairs), 1 person working at a time chipper style

I was way too slow to ask someone to be a partner so I was forced to do it solo. 

Round 1 - 5:29

Round 2 - 6:36

1/4 Squats and Metcon

A) ¼ Back Squats
5-5-5-5-5

225,255,275,285,300
+
B) 15 AMRAP (@75% effort)
250 m Row
50- DUs Swapped in 35 situps and 15 pullups
200 m Run
(Swap 1 min AD if needed)
 3 rounds


NOAW
A1) 3 x 15 Weighted Hip Extensions
A2) 3 x 100 ft Walking Lunges (weighted?)