OPT: Week 38, Day One

Monday 3-3

TRAINING:
5 mins 80% effort 
3 wall walks 
5 box jumps 30" sd 
FW heavy/arm 30m 40m (D/B) - 80#

Outcome: 3 + 2 WWs - finished round 4 after time.

rest 5mins 

10 mins 90% effort 
Row 200m (20 SDLHP - 45# BB)
2 MU 
5 KBS PS/arm 1.5pd (55#)

Outcome: 5+20+1 (finished 6th after time)

rest 5mins 

5 mins 100% effort 
7 wall balls 20#  - 10' target 
5 burpees 
Outcome: Approx 8 + 5-6 WBs
+
Sprint Work; week 3 (x's 2 on the Airdyne)
20 on, 10 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover/walk

Notes: 
Did work today. The first one wasn't bad at all. Actually went D/B so the FW ended up being 40m instead of 30m as Rx'd. Probably should have went heavier on the FW. 

OPT said to try to stay UB on the MUs. I only got through the first 2 rounds UB and narrowly missed rep 2 on round three. Not sure what I could have done differently to stay UB other than slow WAAAAAY down and take a long break between the SDLHP and the MUs. Instead I just did two singles.

What can I say about the last one...WB's and Burpees...dislike them both. Lost count in the middle, but I'm pretty sure I got 8 + 5-6 WB shots before the timer went off.

With the road conditions I opted to go to the wrestling room and do the sprint protocol on the Airdyne. Doubled the work since it was on the Airdyne. I did spin @ Z1 for about 4 min before, 5 min b/t, and 5 min after the second round.