OPEX Being - Week of 3/30 - 4/4

Monday 3/30

A. Paused Back Squat - tough triple; rest 1 min

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

135-185-235-285-310-330-350*-370* (+10# across each set)

A2. Strict COVP Pull-ups - 7-7-7-7-7-7-7-7-7  rest 1 min

B. HSPU clusters - 5.5.5*; rest 20 sec; rest 2 min x 3

5.5.5, 5.5.3.1.1, 5.3.3.3.1

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10 min of:

6 TTB

12 KBS - 70#

24 DUs

Rounds: 8 rounds in 9:59

Wednesday 4/1

A. 3 FS EMOM for 10 min - 70% (+5)

255#

B. EMOM for 10 min of 2 PC+J - 65-75%

185-185-195-195-205-205-215-215-225-225

+

21-15-9 of

Burpees

GHD sit-ups

Time: 4:59*

*Abs started cramping up on set of 15. Had to stop after every 1-2 to stretch them out.

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4 TGU

Friday 4/3 - OPEX Function 

A. Zercher Squat – 1RM in 5 sets from 80%1RM

135-185-225-275-295-315-335-355-375-395-...
B1. Close-grip bench – 5, 4, 3, 2, 1 – rest 2 min

135-165-195-210-225-240-240
B2. Chinups – 5×8-15 – rest 2 min (supinated)

15, 15, 8+7, 8+7, 8+7

C. Powell raise – AMRAP per arm with DB at 10% of Close-girp bench 1RM

20/arm @ 20#
D. Sorenson hold – one set AMRAP duration

2 min

Saturday 4/4 - Garage WOD

A1. DL - 5-4-3-2-1; rest 2min

WU: 135-225-275-315-365-

WS: 385-405*-425-445-465-485

A2. Press - 3x5 + AMRAP - 135#; rest 2 min

95-115-135-145-155*

Notes

*405x4(miscounted sets), 3+2PP

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EMOM for 12 min of

Odd - GS - 12

Even - Ring Rows - 10

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5 RFT of:

5 Tire Flips

10 Burpees

Time: 5:09

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Mow the yard