OPEX Being - Week of 3/2 - 3/6

Monday 3/2 - OPEX Being 

Open 15.1, 15.1a

9 min AMRAP of 

15 TTB

10 DL - 75#

5 Snatch - 75#

+

Max C&J in 6 min

Rounds: 5+11

Loads: 205-220-235*-235*-255*

*PC only 

+

At home

Strict NG Pull-ups - 10-9-8-7-6-5-4-3-2-1-1

Push-ups - 20-18-16-14-12-10-8-6-4-2-2

Tuesday 3/3 at Home

Mobility 

5 rounds of:

30 Hollow Rocks

20 Goblet Squat - 40#

20 SLDL - BW

15 Rows/Arm - 40#

5 Press/Arm - 40#

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HS Holds

Wednesday 3/4 - OPEX Being 

A. Squat - 5x3 @ 85%, rest 2:30 b/t sets

135-185-225-275-315-345-365-365-365-365-365

B. snatch grip DL build to a tough double in 10mins

135-225-255-275-295-315-335

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for time
30, 20, 10 situps - all UB
30, 40, 50 DU - UB, 11+29, UB
5, 3, 1 MU (Bar) 5 singles, 3 UB, 1 miss + 1

Time: 4:29

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8 min 85% aero*

20 SDLHPs - 45# BB

5 PC and jerk 135/95#
5 box jump 30/24″ sd

Rounds: 4

+

Z1 Flush of your choice

Notes: Added Squat, scaled aerobic WOD to 8 min due to time. Omitted Z1 Flush

Thursday 3/5

A. back squat 65% of 1rm @20X0; 2-3; rest 45sec x 10

285

B. SC x 1/HSC x 1; rest 2mins x 5 build per set

95-95-115-115-135-155-185-195-205-215-225-235

C. push press x 1/jerk x 1/paused jerk x 1; rest 2 mins x 5 (2sec pause at bottom of dip for the paused jerks)

135-165-185-195-195-205-205-215