OPEX Being - Week of 3/22 - 3/28

Sunday 3/22 - Hotel WOD

5 rounds @ Z1 of:

20 KBS 

20 Alt Goblet Lunges

20 Rows - R

20 Rows - L

20 Push-ups

Bearcrawl D/B x 2

HS Holds x 30 sec

Tuesday 3/24 - OPEX Being

A. 1-1/4 back squat 3, 3, 3, 3; rest 3mins

135-185-225-275-295-315-335-355

B1. Double KB (BB) front rack walk lunge 20steps you pick weight; rest 60sec

135#

B2. amrap CTB chin ups – 1; rest 3mins x 3

26-21-16* 

C. 30 TGU 1.5 pd alt hands per rep - as Rx'd 
+ 
Row (Airdyne) 30sec sec 90% aero
rest walk 30sec x 8

Wednesday 3/25 - OPEX Being

A. Front squat 2×3 70% of 1rm; rest 2mins

(135-185-215) 235-235

B. Front squat 2×2 80% of 1rm; rest 2mins

275-275

C. Front squat 2×2; build from 80% rest 2mins*

295-315-335(1)

*belted

+

5, 4, 3, 2, 1 for time*
Wall Walk
DL - 315#

Time: 2:25

*Didn't read it carefully and I accidentally flipped the order of movements. Started w/ DL first. 

+
10mins 85% aero
Row 200m (20 SDLHPs w/ 45# BB)
30 DU - all UB
10 bupree jump touch 6″ target

Rounds: 5+20 @ 9:47 mark; rested until 10:10-ish then finished 6th round (DUs/Burpees) in 11:37

Friday 3/27 - OPEX Being + 

A. Zercher Squat - 3,3,3,3,3; rest 3 min

135-185-225-(275/300-325-350-375)

B. EMOM - PC+SC+J for 10 min; start at 65% and build

135-185-(185-195-195-195-205-205-215-215-225-225)

+

3 sets tough
1 (2) rope climb 15′ legless (used legs)
5 burpee box jump 20″
Lunge jumps - 20sec tough
rest walk 2-4 (2:30)

Time: Approximately 1:35/round

+
1 set amrap ring dips - 16
+
10mins Z1 AD (track practice + 20 min brisk walk)

Saturday 3/28

A1. DL - tough 3; rest 2 min

(135-225-295-295)-345-365-385-405-425-445-465

A2. Press - tough 5; rest 2 min

(45-95-95-120)-135-145-155*-165*-175*

EMOM for 10 min of:

B1. Odd min - 10 Ring Rows

B2. Even min- 12 Goblet Squats - 70#

+

6 sets of 5 Spartan Tire Flips - AFAP; rest 2:1

Each set was approximately 30-35 sec.

+

Sled drag - 20 min w/50#

*Notes: set of 155# on press was a triple. Used PP to finish set and did two sets of PP afterwards. DL felt good today. 465# is the heaviest I've gone for a while. Felt like I could have pulled over 500# if I wanted.

Sled drag was no joke...