Three 10 min AMRAPs

OPT Being May 3

amrap in 10 min @ 95%:

row 200 m

15 push ups

(rest walk 10 min)

amrap in 10 min @ 95%:

15 double unders

10 lunges

5 chin ups

(rest walk 10 min)

amrap in 10 min @ 95%:

10 sit ups

10 wall balls

5 ring dips

(think high speed cruise effort, no grunts)

Results:

#1 - 6 rounds + 50m

#2 - 10 rounds + 28 reps *finally was able to string together some butterfly pullups! All DUs UB

#3 - 6 rounds +18 reps *all WBs UB to 10ft with 14#, ring dips limiter - found it easier to do strict instead of kipping the dip as it stressed the abs to much which I needed for the situps

Felt like I had more in the tank at the end of each amrap. Abdominals aren't too bad now but tomorrow I predict they will be very sore from todays wod and yesterdays ghds. Good training day, motivation seems to be coming up a bit.

 

Amrap #2

Slept about 7 hours, again just didn't get in bed early enough. Wake at 5:30am had coffee with local honey and cream, 6:30-9:30am work MT (somewhere in here had a protein shake with banana and a larabar in prep for training at 9:30am, which turned into about 10:30am quickly - humid today, lots of sweat after these 3 amraps. Post wod protein shake with coconut water, lunch of leftover steak and greens, handful of almonds, few strawberries and cacao/date chunk. Lots of water. Had dinner with old OB friends visiting from Canada at Sunny Point and had a might good breakfast plate.

OPT Tester

OPT Being April 26

Tester for time:

Row 500 m

15 Power Snatch - 115#/75#

100 Double Unders

15 Power Snatch - 115#/75#

Row 500 m

Results:

16:56
row 1 - 1:58
row 2 - 2:00
DU's - great, 2 sets of 50 UB
snatches are my worst lift (form is off, pull is off, everything is off) - all singles which obviously took most of this time, they got better toward the end as I really focused on pulling hard with my right arm


Deadlifted as this is an area of weakness before doing the tester, which was probably a mistake as it may have taxed the system unnecessarily. Rested 40 mins then did tester. DLs felt great.
work sets 8, 6, 4, 4, 2 with 2-3 mins rest in between
8x165#
6x185
4x195
4x195
2x205

195x4

205x2

OPT Being 60 mins of work

OPT Being 4/24

In 60 min accumulate at an easy pace broken up in any way:

1K running

30 single MU's - challenge the strict version 

250 DU's

HS walk 100 m 

100 lunges

HSPU kipping x 50

135#/95# back squat x 50

(focus on execution of each movement, no fatigued reps)

Completed everything but the HS walk in 50 mins. I have not yet mastered the HS walk but was pleased with finishing with enough time to have attempted it. Instead I practiced holding myself in a handstand away from wall at the end.

I split this up quite a bit and don't have exact order. Mostly did some muscle ups (singles), 25 DUS, 5 BS, then HSPUs, 20 walking lunges. Finished the DUs, BS, lunges first then knocked out the remaining HSPUs, then had about 16 MUs to finish off. Did the 1k run at the end. Then practiced upside down in the HS. Kept things in short sets so as not to come close to fatigue in any movement. My first 8 MU's were done with a strict grip, then I used the false grip for the rest. MU's felt better as I went, was able to consistently get both shoulders through with false grip and push away and drop from rings. Very fun workout!

Opps just realized I was 2 MUs short

video snippet with strict MU grip

Slept 8 hours well, AM coffee with cream & local honey, half a banana pre wod, post wod protein shake and half banana. 3 hours of working manual therapy at gym. Big salad for lunch with eggs and sweet potatoes, afternoon snack coconut water 10 oz with whey protein, apple, handful of cashews and dried figs, hot mint tea