This is what I call "Either Or". Should be a whole lot of work to say the least.
Warm Up: 9:00AM
*Either
Thruster 5-5-5-5-5
*Or
Overhead Squat 5-5-5-5-5
Jacob 95-115-135-155-175X8(PR) BW 169lbs
WOD 1: 9:30AM
*Either
Thruster 1-1-1-1-1-1-1
*Or
Overhead Squat 1-1-1-1-1-1-1
Jacob 185-190-195-200-205(F)-205(F)-205(F)
WOD 2: 10:15AM
*Either
For Time:
30 Squat Clean and Jerks, 155lbs
Jacob 6:07(PR)
Failed to jerk on the last rep and had to wrack it and re-jerk, or else I would've been sub 6:00.
Nate 16:57 (115lbs)[85% 1RM]
*Or
Complete for time of:
10 Bear Complex, 155lbs (Hang Power Clean to Front Squat to Push-Press to Back Squat to Push-Press)
WOD 3: 10:45AM
*Either
"Fight Gone Bad!"
Three rounds of:(1 minute of rest after each complete round of 5 movements.)
Wall-ball, 20 pound ball, 10 ft target (Reps in 1 minute)
Sumo Deadlift High-pull, 75 pounds (Reps in 1 minute)
Box Jump, 20" box (Reps in 1 minute)
Push Press, 75 pounds (Reps in 1 minute)
Row (Calories in 1 minute)
*Or
"Task Priority Fight Gone Bad!"
Three rounds of:(Followed by 1 minute of rest after completing 100 reps.)
20 Wall-ball, 20 pound ball, 10 ft target
20 Sumo Deadlift High-pull, 75 pounds
20 Box Jump, 20" box
20 Push Press, 75 pounds
20 Row (Calories)
Jacob 9:58(PR) 2:47, 3:10, 4:01
2 comments:
Great profile piece on the games site.
ensure those the hip crease is getting below parallel on the OHS's.
OPT has an online competition tomorrow. The wod's are posted on his blog. I think you would perform well.
I hear you Chris, not too long ago I heard and felt a big pop followed by pain in my right knee while doing a deep weighted squat. I still have a somewhat sharp noticeable pain in the front area of my knee where the patellar tendon sits. It's really flares up going past parallel and makes me scared.
Trying to rehab it gently while still staying active, but progress is slow.
Thank you... and take care.
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