OPT Construction Series Competition #3

OPT Construction Series #3

01/13/2012

On the hour, every hour:

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

(1 score = time)
Scaled back to 135 C&J due to shoulder pain
Time: 3:48

2nd hour:
2K Row + Max DU's in 10 min

(2 scores = time for row and reps of DU's)
Row Time: 7:16.4
DUs: 87

3rd hour:
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)
Time: 7:33

4th hour:
12 min amrap
10 wall balls - 20/14# to 10ft
5 toes to bar

(1 score = reps)
Reps: 215

Wod 1/13/12

Run 800m @50%
10 min practice alternating b/w
L-Sit
Ring HSPU
HS walking
chest to bar chin ups
Run 800m @60%
10 min practice alternation bw
bar muscle ups
front/back lever descents on bars/rings
double unders
box jumps
Run 800m @70%
10 min practice turkish get ups with bar (light...no heavier than empty 45# bar)
Run 800m @50%

Another attempt at Bear Trap

http://www.youtube.com/watch?v=oa4TKm8Yz8Y&feature=youtube_gdata_player

10+2 rounds with 125

WodClub open wk 2 trial

Trial run with 145 = 6+4 rounds for 5800 points

Olympic Work

1/9/12