OPT Training Day 14

After tonight I'll definitely be ready for a rest day tomorrow. Yesterdays WOD took a bit out of me and I'm still feeling the calves from Rhiannon. This absolutely is a good thing though since I know its going to make me stronger in the long run. I only hope that I can make the gains necessary to catch the leaders on the OPT comment board. Dedication is what it's going to take which is pretty tough when there's so much good delicous items around the house!

Dec 7th WOD

A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec

A2. AMRAP Chin Ups; 5 sets; rest 240 sec

+

AMRAP extra ROM HSPU in 1 minute; rest 10 sec

5 max vertical jump and extend; rest 10 sec

25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets

Results:

a1. 185(3), 205(3), 225(3), 245(3), 255(2)

a2. 15, 13, 12, 12, 11
All done as strict L-Pull-ups

HSPU - 12, 10, 9, 8
28" wide & 5" deep

Vert Jumps - averaged 9'4"
really focused on driving force and opening up the hips.

GHD - subbed for weighted sit-ups. It's all I got man.....

Rest day tomorrow. It will be all about playing with the puppy and putting up the christmas lights!