OPEX 7/27/15

Posted: August 6, 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

A. Goblet RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs
28kg/ 62# for 8s. Kept the weight moderately heavy today.

B. CGBP @42×1; 4-6×5; Rest 2 minutes
Kept the weight at 85# for 6s. Felt ok.

C. Bear position ISO hold; 60 seconds x5; Rest as needed – http://robertsontrainingsystems.com/blog/rts-coaching-the-bear/?utm_content=bufferfd135&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer
Had very little energy today

D. Deadbugs; 20 alternating reps x4; Rest 75 seconds – http://tonygentilcore.com/2013/10/deadbugs-the-what-why-and-how/
Holy abs were burning.

5 rounds for time
10 wall walks
5 rope climbs
100 meter run
3 rounds took me 18:51. Was exhausted tonight. Decided to call it and get some food and sleep.


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