OPT "She" day 1 programming

OPT SHE

June 19

A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec

A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec

A3. Mixed GRip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec

A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec

+

for time:

60 knees to elbows

50 ring push ups

40 ghd sit ups

30 burpees

20 slam balls

10 farmer's walk trips - 25 m each - 1 pd/h

Results:

A1. 65#x4/75x4/85x4 *womens bar

A2. 65x3/75x3/85x3 *womens bar

A3. bwtx3/10#x3/15#x3

A4. 20#x7/30x7/40x7

+

17:07

used a 25# slam ball

Splits:

60 k2e - 3:07, 10/10/10/10/5/5/5/5 - went strict on 3rd set

50 ring push ups - 7:45 - sets of 5s/3s/2s

40 ghds - 10:21 - 10/10/7/3/5/5 - felt a bit dizzy being upside down so took a quick breathers at top

30 burpees - 12:19 - unbroken and steady

20 slammers - 13:33 - 25# ball 11/13

10 farmer walks - at end of each 25m put weight down very briefly and then back to it

Limiter on second part overall was the heat of the afternoon and breathing, ability to kip the k2e died quickly, very sore still from ring dips on sunday so ring push ups were difficult, ghds just felt plain hard today, burpees, slammers and farmer carry not bad. Felt a slight headache for about 10 mins after wod.

Trained in the afternoon, in general I don't like training at this time of day but I guess I will adapt to it more with the She AM/PM training days. Sleep last night could have been longer, was about 7 hours. Food today - morning coffee with cream & local honey, breakfast whey protein shake with milk, banana, almond butter, worked at gym about 4.5 hours, then home for lunch of eggs, bacon, some cashews, larabar (basically what I had in the house), had a protein shake with coconut water about 1 hour prior to training and lots of water, post training protein shake, yikes I need to go shopping and actually get some food in the house - too many shakes.?
Stopped by the West Asheville Tailgate market on the way home and got some fresh veggies and strawberries.
Dinner will be grilled salmon with fresh salad greens, turnips, squash. Also harvested our garlic from the garden, first time we planted it and it is super easy to grow.