OPEX Being - Week of 3/9 - 3/14

Monday 3/9 - OPEX Being 

A. Paused Back Squat - tough triple in 10 min

135-185-225-275-300-320-340*-360*

B. Push press TnG build to a tough triple in 10mins

95-135-150-165-185-205-225
C1. 15 wall balls 20/14# 10′ target; rest 10sec
C2. 15 Strict HSPU (5.5.5) rest 20sec b/t clusters; rest 10sec 

C3. 15 KBS 2pd; rest 3mins x 3
+
5 sets 90% effort
Row 200m (20 SDLHPs)
10 box jump 24/20″
FLR on rings 30sec
rest 1:30min

Wednesday 3/11 - OPEX Being 

A. hang snatch build to a tough single in 10mins

95x2-115x2-135x2-155-165-175-185-195-205 (215-f)

+
21, 15, 9 for time
GHD situp
DB thruster 30/20#

Time: 3:30

+

5 RFT of

7 DL - 315#

21 DUs

Time: 3:15

Notes: Hang Snatch felt really rushed. Tried to go up 10# EMOM to stay w/in time limit, but mind wasn't really in it. PR'd on DL/DU WOD by 32 sec

Friday 3/13 - OPEX Being + some 

A. FS x 3 EMOM @ 70% x 10 min - 250#

(135-185-235) 250 x 3 x 10

B. PC + SC EMOM x 10 min - 205#

(135-185) 205 x 2 x 10

+

5-4-3-2-1 

PC - 225#

Bar MUs

Time: 5:40 (6:15 on 7/18)

Notes: PR'd by 25 sec even w/ the miss. Wish I would have hit it. Would have had a 1 min+ PR. Did first set of 5 BMUs UB. May have cost me later. Had to do singles after that and the PCs felt heavy after that. I put the belt on after the 2nd rep on he set of 4. Then took the time to belt up b/t sets. No misses on BMUs until I got to he set of one (5:04 mark). Missed twice before getting it (5:40).

Saturday 3/14 - Garage WOD

The Iron Maiden - 3 rounds of (15min)

40 sec of KB C&J - R - 60# (10 reps)

20 sec rest

40 sec KB C&J - L - 60# (10 reps)

20 sec rest

40 sec 1-1/4 GS - 60# (12 reps)

20 sec rest

40 sec KB High Pulls - 60# (25 reps)

20 sec rest

40 sec Russian Twists - 40# (20 reps)

20 sec rest