OPEX 7/30/15

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

A. KB Rack Squat @42×1; 4-6×4; Rest 2 minutes – https://www.youtube.com/watch?v=hmNKLpyi4mA
B. CGBP; build to a 2RM
85, 105, 115, 125, 132.5, 135#. PR!
Apparently I was making my grip too close. Widening it a bit made it stronger.

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

D. Deadbugs; 20 alternating reps x4; Rest 75 seconds – http://tonygentilcore.com/2013/10/deadbugs-the-what-why-and-how/
+
7 rounds for time
5 banded push ups – place band under hand and around back to give resistance
2 legless rope climbs
15 goblet walking lunges 45#
19:38 – 1 rope climb (tore on my finger and couldn’t grip)
Kept it slow and steady.

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Comments
  1. mcbann says:

    Bam

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

    >

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