OPEX Being - Week of 3/16-3/20

Monday 3/16 - OPEX Being +

A. Zercher Squat - 3 x 3 ; rest 2-3min

135-185-225-275-300-325-345*-365*-375*-385*

*belt

B1. Press - 3 x 5

45-95-115-125-135-145-155

B2. Pull-ups - 3 x 8-10 strict

+

20min amrap 90% effort pacing 
Row 500m (50 SDLHP)
FW 100m 70/hand (5 lengths)
5 wall walks

4 rounds in 9:36

Wednesday 3/18 - OPEX Being 

WU: regular + glute activation 

BS: 135-185-225-275

A. Back squat 2×3 70% of 1rm; rest 2mins - 295-295
B. Back squat 2×2 80% of 1rm; rest 2mins - 335-335
C. Back squat 2×2; build from 80% rest 2mins -365-385
+
21, 15, 9 tough effort
GHD situp - All UB
DL 225# (155# Rx'd) - All UB

Time: 27:30-30:17 (2:47)

+
10mins 85% aero
Row 20cals (20 KBS)
AD 20cals (20 Wall Ball)
50 single unders

FLR on Rings (Ab wheel x 10)

Rounds - 3+20+20+1-3...finished 4th in 11:00-ish

+
10mins Z1 your choice (no time)

Friday 3/20

A. SC x 1/FS x 2; rest 90sec x 3 build per set

135-165-185-205-220-235-245-260-275

B. PC TnG 2, 2, 2; rest 2mins

185-185-205-225

+

15.4 - 8 min AMRAP

Reps: 67 (15+6+1) 

+
1 sets amrap MU (Bar)

6

Saturday 3/21 - Hotel WOD 

4 rounds (20 min)

40 sec KB Clean/Press - R (10-10-10-10)

20 sec rest

40 sec KB Clean/Press - L (10-10-10-10)

20 sec rest

40 sec 1-1/4 GS (12-12-12-12)

20 sec rest

40 sec KB HP (25-25-25-25)

20 sec rest

40 sec Hollow Rocks (25-26-26-26)

20 sec rest