Friday 2-18 OPT Day 120:
Training:
3 sets:
20 unbroken chin ups
Row 400 m @ 95%
rest 5 min actively
+
30 sec amrap DU's
30 sec rest x 10
Training Outcome/Notes:
Missed yesterday's WOD so I skipped to today's and added some things.
Ended up doing the above WOD but ommitted the DUs due to some weird foot pain in the ball of my left foot. Decided to give it a rest and did the following instead.
A. 3 sets:
20 unbroken chin ups
Row 400 m @ 95% (40 SDLHPs with 45# BB)
rest 5 min actively
I interpreted this to mean three rounds with 5min active rest between...assuming that if it were supposed to be continuous it would have said 3 RFT instead.
It was completed as Rx'd with each round being around 1:20.
Then...
B. 85# KB Swing Breathing Ladder
(1-15; 1 swing, 1 breath, 2 swings, 2 breaths...etc...you HAVE TO attempt the next set when breaths are done - if you complete it, post the time; it is for control, not speed)
Made it through the 10th round as Rx'd. Then I went off the Rx-tion and rested way more than the Rx'd breaths. The 85# was a little more than my lungs and posterior chain could handle. I finished the rounds of 11-15 reps, just gave myself more recovery than I initially intended once I got past the 10th round.
C. Muscle-up/Dip Ladder For time:
1 muscle up, 10 unbroken ring dips, 1 muscle up, 9 unbroken ring dips...down to 1 muscle up, 1 ring dip
Didn't really go for time on this one. Just wanted to get some Ring Dips in and thought this would be a good way to do it. I estimate it was completed in approximately 7-9min. I forgot to time it, but I did look at the clock before I started and realized I needed to get moving. It was 2:51-52pm and I had to get to the Primary to pick up Cael. I was done by 3pm.
D. 100 GHD Sit-ups for time: (Both hands touch overhead)
As Rx'd: 5:00 min flat.
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