OPEX 11/30/15

Posted: December 1, 2015 in WODs

Sleep: 10:15-8:15 (10hrs)
Stress: moderate. Did a lot of biz work today.
Motivation and energy: low motivation and low energy. Would have been happy to stay in bed all day.
Condition pre-workout: lethargic and tired.
Condition post-workout: lethargic, tired and achey.

Day 1
core work – 5 minutes
glute work – 5 minutes
A. EMOM 10 minutes; Sumo Deadlift x3 @ 40% of 1RM – speed focus, not touch and go
Did 105#. Felt very light and like I didn’t have to do much. Focused on keeping everything right bc it was so light I could get away without really trying which caused my back flares. Have to keep everything stabilized. Back was bothering me on these on the way down.

B. Hang Clean pull + HPC; build to a very moderate complex – nothing challenging, just feel good about it
105#, 115, 125, 130, 135.
Felt ok.

C. EMOM 8 minutes; KB Swing x10 + 10 DU – you pick load, russian swings only
28kg KB

D. Bear Crawl; 15 meters x5; Rest 2 minutes – slow and steady
This made my right shoulder and neck ache. Don’t like these. Please no more. So frustrating how my neck aches after. Kept protracting.
Did 2 rounds then subbed 10 wall dead bugs and 10 KB strict press per arm x3
For time:
50 cal row
40 kb russian reverse lunges (35#/arm)
30 ring push ups
20 burpees
10:34. Didn’t have much to give today.



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