Thursday – Make-up/Skill/Rest

Post work and results to comments.

Zak perches atop a new box jump PR.

Register here for the second of three OPT Big Dawg Challenges, held at CFN on Saturday, November 13th.

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13 Responses to Thursday – Make-up/Skill/Rest

  1. Zak says:

    Tuesday’s WOD: 105lbs + 170 reps
    row 1250 meters, run 1 mile
    Find max. box jump height-41 inches

  2. Greg Harris says:

    Haha. Dude it makes sense that you can jump that high after seeing you doing double unders!

  3. Arjuna says:

    part 1 @ 8am

    2k row @ 85-90% x2 rest 2min b/w sets
    7:34 and 730.1

    I was supposed to do 3 differant 2k’s but punked out on last one and just used Airdyne and biked for 100 calories.

    Part 2 at 2pm

  4. Melissa H says:

    Made up Tuesday’s

    A. 53, failed multiple times at 58 on the hang power snatch
    B. 64 double unders, apparently to get better at them you actually need to practice them, who knew?

  5. Greg Harris says:

    1) bench deload, needed a spotter!
    2) 53lbs
    3) bodyweight
    4) 1.1.1 on the minute for 10 minutes of power clean, front squat, split jerk with 135

  6. lindsay says:

    7 rounds for time:

    150m run
    7 PUs (blue band)
    7 front squats (45lbs)
    7 shoulder presses (45lbs)

    18:52

  7. Stephen says:

    A. Pull-ups, supinated strict CTB, 10 x 2 @ 40 lbs; begin a set of 2 every minute
    B1. Pull-ups, butterfly, 10 x 10; rest remainder of :60
    B2. Glute-ham sit-ups, 10 x 10; rest remainder of :60

  8. arjuna says:

    Part 2:

    A. Barbell Complex – rest :90 sec x 5
    Power Clean x1, Push Press x2, Front Squat x1, Thruster x1
    115, 135, 155, 165, 175
    *took it easy on these. Feeling extremely sore from last 3 days*

    B1. Paused Ring Dips @ 21×5; 6 reps x 3 sets; rest 1min
    B2. Bent Over DB Rows @ 1010; 15reps with 45lb db’s; rest 1min x3 sets

  9. Pete says:

    OPT with Arjuna:
    Part 1 AM:
    2k row @ 85-90% x 3 (rest 2min b/w sets)
    7:24.3, 7:22.9, 7:17.6

    Part 2 PM:
    A. Barbell Complex – rest :90 sec x 5
    Power Clean x1, Push Press x2, Front Squat x1, Thruster x1
    125,135,145,165,175 (failed on 175 final thruster
    B1. Paused Ring Dips @ 21×5; 3 sets; rest 1min
    with 30 lb vest 6,6,5
    B2. Bent Over DB Rows @ 1010; with 45lb db’s; rest 1min x3 sets
    12,13,15

  10. Zak says:

    Make up Wednesday’s WOD: 10×3 rip dips, 10×3 strict pull ups (green band), run for ~10 min. (1.25 miles)

  11. Ebony says:

    Nice ups Zak!

  12. McNaughton says:

    Press: 5-5-5(+)- 145×7
    CTB w/ 45# vest: 3×6
    8x180ft sprints.
    75 Glenn Waters Flutter Kicks
    50 Back Extensions

  13. babs says:

    OPT
    Row 2K @ 90%
    rest 2 min x 3

    I kept my pace between 2:20 and 2:25. It was most consistent at 2:22

    9:28, 9:28, 9:29

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