OPEX 7/16/15

Posted: July 17, 2015 in WODs

Warm up:
3×10 (10 is reps) dead bugs

3×10 side plank clamshell

3×10 meter bear crawl

2×10 meter walking lunge with trunk rotation

2×10 meter broad jump

1×10 box jump 20-24″ WITH step down

A. KB Rack Squat @40×1; 6-8×4; Rest 2 minutes – https://www.youtube.com/watch?v=hmNKLpyi4mA
35# KB ea arm for 8s (video of last set). Felt it way more in my arms and breathing than in my legs so I had to keep it really light. Kept the bilateral rack position low in the front. Don’t know if that’s what you had in mind or not.

B. CGBP; build to a 3RM
85, 105, 115, 120, 125 PR (body contortion to get it tho… Hips came off the bench)

C. Bear Position Iso hold; 60 seconds x4; Rest 75 seconds

D. Deadbugs; 14 alternating reps x5; Rest 75 seconds – http://tonygentilcore.com/2013/10/deadbugs-the-what-why-and-how/
7 rounds for time
5 archer push ups per side – https://www.youtube.com/watch?v=dyDBGkJWgZE
3 rope climbs
12 kb rack walking lunges – you pick load, keep KB low, do not let low back arch while lunging, video one set of lunges
24:08 35# KB per side RWL. Arm burner. Archer push ups w 6″ platforms were no joke especially w rope climbs and the arm intensive KB position. Slow and steady pace.
(Video of 2nd rope climbs and lunges)

  1. mcbann says:

    feedback on A is perfect, that’s exactly what I was going after

    is 125 a PR for a 1RM or just a 3RM?

    any video on the lunges?

    Michael Bann Head Strength and Conditioning Coach OPEX (formerly OPT) 16573 N 92 St #135, Scottsdale, AZ 85260 T: *480-699-3045*

    *michaelbann@opexfit.com *

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s