OPT Double

TRAINING
part 1
A. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4
B. Front Squat - 3 x 3 @ 80%; rest 2 min
C. Build to a tough single in the squat clean; rest as needed

rest 6+ hours

part 2
5 sets:
6 db burpees - 30/20#/h
Sprint 40 yds @ 95%
walk 3 min rest
+
5 sets:
6 db thrusters - 40/25#/h
Airdyne 15 sec max effort
walk rest 3 min
+
5 sets:
Row sprint 25 sec max effort
Walk rest 3 min
RESULTS:
Part 1:
A. 145#, 150#, 155#, 160# (Couldn't put the brakes on for the HPC @ 160#, it turned into a squat clean , then continued with another hang squat clean and full squat clean)
B. @ 155#
C. 175#
Part 2:
A. :18 :17 :17 :18 :18
B. All db thrusters done in 7-9 sec, airdyne monitor broken but all out effort
C. 128m, 130m, 131m, 131m, 132m

Stones!

TRAINING:
30 m sprint accels from push up position - increase to only 80%
walk back x 5
+
A. Stone to shoulder x 4 alt'ing per rep; carry 25 m on shoulder; rest 30 sec x 5
+
5 sets:
20 unbroken CTB chin ups
rest 20 sec
25 unbroken wall balls
rest 20 sec
30 unbroken double unders
rest 5 min
(every set you go unbroken you recieve 5 pts; every set you break you lose 10 pts)
RESULTS:
-Liked the sprints, felt pretty quick. I have been running hills a lot so I felt like a racehorse on flat ground, even at 80%.
A. First time playing around with the stones. I used a 75# stone. Headed over to a nearby gym (CrossFit Lifeworx) and did the entire wod there because my gym does not have stones...yet. They were pretty cool and tiring... I liked it.
+
0 points :(
no sets of my c2b pullup sets were UB,
all WB were UB 14#/10ft felt great,
and all double unders were UB.
I knew going into the work out that I couldn't do 20 c2b pull-ups unbroken, so my goal was to not get negative points since 0 would be the highest I could get.

OPT Saturday Tester

Saturday Tester:

http://optimumtraining.ca/

For time:

10 unbroken double unders

50 unbroken wall balls (14#/10ft)

20 unbroken double unders

40 unbroken wall balls (14#10ft)

30 unbroken double unders

30 unbroken wall balls (14#10ft)

40 unbroken double unders

20 unbroken wall balls (14#10ft)

50 unbroken double unders

10 unbroken wall balls (14#10ft)

18:19

Part 2:
Run 15 min @ Z1
5 x 30 sec hill sprint @ 90%
Run 15 min @ Z1

Hill Sprints from Chelsea Ryan on Vimeo.