Wednesday's WOD --Day 3 of OPT Power Programming
Take 10 min to work on your double unders for speed maintenance; that is, pick a number you can maintain for multiple sets and work at that for 10 min. For example, pick 20 reps, perform them perfectly with great breathing, speed and position…then rest for 10-15 breaths…not seconds…and try for 20 perfect ones again. This is a great way to improve efficiency.
Rest 5 min by warming up the push jerk
5 rounds for time per round:
80% BWT push jerk x 7
20 pull ups
Rest 4 times the amount of time it took you to do the set
Go hard each set. The goal is no fractions and high power endurance!
Post notes on DU’s and times for each set of the WOD to comments
11 comments:
No DU- skill have to work on
Still working on form with push-jerk, so used 95lbs:
1- :52, 2- :57, 3- 1:01, 4- 1:08, 5- 1:05
No DU & 60# Push Jerk
I can't make it today, working late. I'm planning on doing a workout I saw on the main site.
-run 1 mile, 100 pullups (im going to do situps since i dont have a bar), 200 pushups, 300 squats, 1 mile run for time. It's probably not gonna be pretty!
2 or 3 DU
35# Push Jerk
Hey Courtney,
Would you mind posting how long it takes you to complete that workout? Sounds like a heck of a WOD but challenging and, in an absolutely sick way, kinda fun! Want to know if it is even doable in an hour.
Thanks, Girl!
Courtney/Sandi,
That WOD is called Murph (one of the SEAL hero WODs).
Just bring your time in and post it on the whiteboard under the Murph section.
J
5 DUs/set
PJ-95#
No Breaks
I finally did a kipping pullup, but my hands are screaming at me!
Jess
2DU/set
PJ-55#
No Breaks
Jean 1 DU at a time keep landing in a Deep Squat!!!
65#PJ with 28 Points
Rosella 4 DU at a time
45#PJ with 13 Points
No more Bands on Pull-ups
Running still moving thanks to ROB!!!! 7 Laps @ 15:15
Oh, thanks Coach. MURPH. Well, I know you did it this summer with the weighted vest in around 45 minutes. Would easily be a 1.5-2 hour venture for moi. Sounds like a good weekender WOD....
Have fun, Courtney!
75# for the PJ - 1 point overall - no band on the pullups
Pullups were a way new PR - never before could I do that many - especially in sets of 20!!!
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