OPEX 11/24/15

Posted: November 28, 2015 in WODs

Sleep: 10:30-8, 8:30-10:30 (11.5hrs)
Stress: moderate. Felt like there was a lot on my plate today.
Energy and motivation: low energy and moderate motivation. Happy to move šŸ™‚
Condition pre-workout: still a bit stuffy and low energy.
Condition post-workout: exhausted and just wanted to go to bed ASAP.

core work – 5 minutes
glute work – 5 minutes
A. Front rack elevator squats; 6-8×4; Rest 2 minutes
Front rack felt ok. Goblet felt better tho šŸ™‚

B1. DB 3 point row; 5-7/arm x4; Rest 60 seconds
40#sx7, 45#sx7. I like these šŸ™‚
Tempo??! šŸ™‚
B2. Bear Crawl; 15 meters @ very slow pace x4; Rest 2 minutes
These are frustrating and tedious šŸ˜¦
Weaker on right arm and left leg. Focused on protracting right shoulder. Felt tension in right neck for sure.
17 minutes @ 80%
500 meter row
10 yoga push ups – https://www.youtube.com/watch?v=HvghDKEkT6w ok big thing here Alex is DO NOT let your back arch! you bend and extend excessively, which plays a role with shoulder stuff šŸ™‚
75 DU
4 alt. TGU – you pick weight (20kg)

I was so tired all I wanted to do was stop and cry. I just kept going tho albeit extremely slow. Still exhausted from the last week and still feel congested. My right shoulder and neck felt awful. Every pull on the row aggravated it. Body felt very out of whack by the end of today.


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