Over the next two days I’ll be programming in the 3 WODs from OPEX’s Winter Classic (2 today, and 1 tomorrow). It’s an online competition and it’s free to enter. Use the link below if you would like to enter. We’ll also be completing additional programming outside of these events.
http://opexfit.com/events/
A.
10min Practice:
Forward Roll to Support
*Use low rings in rig, but don’t set too low or you’ll hit your head. Practice a few forward rolls first. Stay tucked tight and use spotter if need be. Here’s a tutorial. They don’t get into the actual roll until the end. https://www.youtube.com/watch?v=sVqdbQ4B-uA
B.
OPEX Event 1:
Establish a max load in the following complex, unlimited set attempts:
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead
*See WOD standards and video. Also, see the full events standards document at the bottom of the page.
http://opexfit.com/events/opex-winter-classic-events/
OPEX Event 1:
Establish a max load in the following complex, unlimited set attempts:
12 Deadlifts
9 Hang power cleans
6 Shoulder to overhead
*See WOD standards and video. Also, see the full events standards document at the bottom of the page.
http://opexfit.com/events/opex-winter-classic-events/
C.
OPEX WOD 2
For time
1-2-3-4-5-6-7-8-9-10
Unbroken CTB pull-ups
10 minute time cap, must break btwn each set
D.
Back Squat
5 @ .75
5 @ .80
5 @ .85
A. Done neat drill
B. 175, started at 175 should have started at 185 grip was shot
C. 4:28 Grip was shot from part B. Looked easier on paper
D. 235,250,270
A. Made it through like 3 hang cleans at 195. No thanks.
B. Made it through 8s at 2:15. Almost ripped and hit total muscle failure so it wasn’t worth it.
C. 250-265-285
D. Airdyned for 15 mins.
Need to regroup after bad training day. Beer thirty.