Wednesday, September 29: OPT and HQ

Warm Up:
Stretch

WOD #1 (From OPT Blog)
A. Build to a tough 1 in the back squat - high bar @ 40X0
rest 10 min
B. Take 85% of this score and perform AMRAP @ 40X0
(the X in this amrap test is intent and not speed, weight may just get there but NO rest at top and adhere to lowering speed)
rest 10 min
C. DB Split Squat @ 3010; amrap/leg @ 1/3 BWT per hand with DB's -1 set per leg; rest 2 min b/t legs
(warm up to get to this weight by performing a few reps before hand with increasing loads)
D. Sorensen test - amsap - 1 attempt
(get into your back extension machine, tuck chin in, cross hands at chest elbows pointing down and hold the static position for as long as possible WITHOUT lowering from the table top position at top)

Jacob (Hgt. 6'0", Bwt. 167lbs)
A. 285lbs (low bar position, high bar was hurting my neck too much.)
B. 245lbs x12 reps (PR)
C. 55lb Dumbbells R:40, L:25 (rear leg not elevated on either set)
D. 115 seconds

Only took 2 minutes of rest between transitions

Failed 3 times going for 300lbs on the back squat, but happy with getting 12 reps at 245lbs.

WOD #2
1/2 "Jack"

Complete as many rounds as possible in 10 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Jacob 7 Rounds