From OPT Big Dawg Blog:
Training:
10 min - muscle up practice
(work on portion you need most work at)
+
5 sets:
On a 2 minute countdown timer perform 10 burpees 1st and run 400 m 2nd within the 2 minutes
Rest 10 min
+
4x [4 sets of 5 toes to bar/set]; rest b/t sets of 5 minimally and EXACTLY 45 sec b/t sets
(80 toes to bar total)
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WOD 2
3 Rounds For Time:
22 DB Snatches 45# or 1.5 pood KB Snatch
22 Hammer Strikes
22 Push-ups (Game Style: hands have to come off the ground at the bottom of every rep)
MDP: 10:20
Mike W: 10:12
Muscle up work went well, worked on stringing together multiples. Next time I want to work on a strict MU.
ReplyDeleteBurpee-runs didn't go well, still a little fuzzy on what exactly to do. Wasn't done with the 400 @ 2 min. Rested 1 and a half to 2 minutes between sets.
TTB went ok, had to chalk up between each 5, it's too humid here today.
Training
ReplyDeleteA. Split Jerk - find your 1RM
B. AMRAP Chin Ups - 5 sets; rest 5 min b/t sets
add total in # of highest jerk to highest # of reps in chin ups as score
(i.e. 265 + 55 = 320 as score
245 Split Jerk
22,17,12,12,10
Total: 267
feeling beat up today. Hands tore on second set of pull up.