OPEX Being - Week of 2/23 - 2/28

Monday 2/23 - OPEX Being 

Warm-up: normal routine + SC+FS(5) @ 135-165-185-205+1@225#

For Time
30 CTB chin ups - 15-7-4-4
15 FS from the ground 225# - UB
10 wall walks - 1's/2's
15 FS from the ground 225# - 7+8
30 CTB chin ups - 6-6-6-5-3-1-1-1-1

Time: 11:54-55

Notes: decided to belt on the FS...glad I did. Took about 60-90 sec b/t CTB and FS and Ww and FS

Tuesday 2/24 - OPEX Being 

15, 12, 9 all out for time
PC 115#
burpees

Time: 2:53

Rest 5 min

6,3 of PC/Burpees in 0:41 

Rest 10-12 min

4 rounds of: 

25 RKBS 

25 GS @ 55#; rest approx 20 sec b/t movements

Time: 7:19

Wednesday 2/26 - OPEX Being 

A. Squat Clean & Jerk - build to a tough single 

WU: 95-115-135-165
185-195-205-215-225-235-245-255 (clean only, DNA Jerk)

3 rounds of 4 min AMRAP of
8 DB Thrusters- 45#/hand
40 DUs
Rest/walk 8 min*

1. 3 @ 3:48 - 40-30/10-20/19/2
*Rest 4 min
2. 3 @ 4:05 - 40-20/20-18/15/7
*Rest 5 min 
3. 3 @ 4:59 - 25/15-20/20-11/12/18

Notes: DB Thrusters 'bout got me down. Left shoulder felt like I was losing control of it. Got kind of wobbly on me.

Friday 2/27 @ the Hilton in the 'Lou

A. 20 min EMOM of:

Odd: 20 KBS

Even: 15 Ab Wheel

B. 20 min AMRAP 

Odd: GS - 60# ascending ladder 10-12-14...every round.

Even: 10 Alt. SLDL - 30# in each hand

C. 20 min EMOM if

Odd: 5 Strict PUs

Even: 10 HRPUs 

Saturday 2/28 @ the Hampton in the Lou'

A. 5 sets of SA KBSn x 5/Hand + Anterior Chain opener + Twist x 5/side

B. 5 sets of Pistol Squat - 5/side + Spider-Man w/ twist x 2/side

5 Rounds of

C1. HSPUs x 5; rest 10 sec

C2. KB Rows x 15 right; rest 10 sec...repeat w/ left side, rest 2min

D. Global rotation on cables.