14 Jan

OPT Construction Series Online WOD

Training 

On the hour, every hour:


1st hour (750a):
5,4,3,2,1
C&J - 205/115#
MU's

(1 score = time)

*5:07

*Felt good on Muscle-Ups but probably took too long with transition. Muscle-Ups were U/B, definately want to try this again later on to see if I can speed up the transition time that I lost.

**WOD 1 Video

http://vimeo.com/35095201

2nd hour (915a):

2K Row + Max DU's in 10 min

(2 scores = time for row and reps of DU's)

*6:44 Row

*260 Double-Unders

*This felt great, the row didn't phase me at all. Was going to pace it to a 6:50 so that I could still crush the Doubles but about 1/2 way thru, felt really good and thought I could PR and possibly win both events. Finished the last 300m at under 1:30 pace and was able to go straight to DU's. Made a few too many mistakes but it was more concentration I think than fatigue. Messed up at 35/48/140/160

**WOD 2 Video

http://vimeo.com/35095978

3rd hour (11a):

15,12,9

R KB Snatch - 2/1.5 pd

L KB Snatch - 2/1.5 pd

Burpees - vertical body at top

(1 score = time)

*3:48 (Did this first with 1.5 pood before realizing it was supposed to be 2 pood)
*Obviously the KB Snatches felt super easy at 1.5.)
*Re-Did with 2 Pood 4:26
Training Video
http://vimeo.com/35097053

4th hour (12p):

12 min amrap

10 wall balls - 20/14# to 10ft

5 toes to bar

(1 score = reps)

*20+8 WB (308 Reps)


*Best I have ever felt for any multiple workout day. Took beta-alanine before/after workouts 1 and 3.