http://opexfit.com/july-18-2014/

A. back squat @20X1 + chains or bands 50-60% of 1rm; 2-3×8; rest 45sec

30, 20, 10 for time
KBS 2/1.5pd
wall ball 20/14# 10/9′ target

rest 10mins

3mins max burpees

rest 10mins

For time:
10 Burpee Muscle Ups
10 Wall walks
5 rope climbs 15′
100m Farmer’s Walk 100/70#/hand

Notes:
– speed focus on back squat bar is 50-60% of 1rm then add chains or bands
– record score for 30, 20, 10
– record burpee score
– grinder pace on the last workout 80-90%

http://opexfit.com/july-16-2014/

A. Power clean cluster TnG; 3. 3. 3; rest 10sec/3mins x 4 build per set

B. Split jerk from blocks build to a max
https://www.wodconnect.com/workouts/split-jerk-1rm

C. emom – 5 push jerks tough TnG you pick stay same weight – 5mins

D. emom – 12mins
odd – 5-6 CTB chin ups increase by 1 rep every odd min
even – HSPU 3-4 increase by 1 rep every even min

For time:
Run 800m
30 GHD situps
10 wall walks
30 KBS 2/1.5pd russian
Run 800m

Notes:
– rest 10sec btw clusters for A build per set
– rack or blocks for SJ
– pick something tough for C focus on breathing
– if you start at 5 CTB do 6 the next min same with HSPU if you fail to reach the next number go back to start
– record time for workout

http://opexfit.com/july-14-2014/

A. BS @30X1; 3, 2, 1, 3, 2, 1; rest 4mins

B. BB on back reverse lunge 4-5/leg; rest 3mins x 3

+

5, 4, 3, 2, 1 for time 80-90% effort
wall walk
SC 225/135#
rope climb 15′

Notes:
– second 3, 2, 1 more than the first
– grinder pace on 5, 4, 3, 2, 1 workout

http://opexfit.com/july-7-2014/

A. BS @20X1; 15, 15, 15; rest 4mins

B. emom – 12mins
odd – 3 burpee MU
even – 40 DU

+

10min amrap 90% effort pacing
increase by 3 reps every round
3 wall balls 20# 10′ target
3 KBS russian 1.5/1pd
3 burpees
6
6
6
….

Notes:
– build per set on BS
– record number of reps you finish

FOR TIME IN A 5 MINS WINDOW
RUN 400 METRES
THE REST OF THE TIME MAX REPS OF BACK SQUATS

REST 2 MIN AND HALF BETWEEN EACH ROUNDS

Wednesday

Focus: Push Jerk 2RM

 

Metcon: 4 Rounds for Time

 9 HSPU

 15 MB Sit Ups (20/14)

 200m MB Run (20/14)

 

Score: 2RM/ Time

Focus: Rope Climb Technique & Practice

 

Metcon: “Rope Marks”

3 Rounds for Time

30 Front Rack Walking Lunges 95/65

30 Double Unders

3 Rope Climbs

30 Ring Dips

 

Score: Time

Partner WOD
AMRAP 25

200 DU
50 Wall Balls
50 Sit Ups
50 Ring Dips
50 Squats
50 Box Jumps

Only work when partner i Wall Sit!

http://opexfit.com/july-4-2014/

A. emom – snatch balance 2-3 moderate weight perfect form – 6mins

B. OHS @31X1; 3×3; rest 3mins

+

3 rounds for time:
15 Dead Lift – 185/135#
15 Ring Dips
20 Box Jumps – 24/20″

Notes:
– no riding the weight down for snatch balance
– focus on tempo for OHS
– compare to Wed April 16th 2014 (https://www.wodconnect.com/workouts/opex-16-04-2014) and sat Feb 19th 2011

AMRAP 30min

300m Run (=30 reps)
20 Split Jumps
20 Knee Hugs
300m Run
20m Burpee Jumping Squats
20 Push Ups
10 Burpees

1 Round = 150 Reps