Jan 30 - Shane's WOD

OPT Big Dawgs continues...


A1. Front Squat @ 30X0; 4-6 x 5; rest 20 sec
A2. 25 kipping chin ups; rest 180 sec
B1. DB Forward Lunges @ 1010; 6-8/leg x 3; rest 90 sec
B2. Powell Raises @ 3010; 8-10/arm x 3; rest 90 sec
C. Tabata Sit Ups - low score

A1. 185x6, 205x6, 215x6, 225x5, 215x3 - Just fell apart at the end, lost it down low in the bottom.
A2. Managed the first 5 sets all unbroken. The last set I did 20/5. My grip was giving out on me again.
B1. The biggest matching dumbells I have is 52.5#. So all both legs by 8x52.5#.
B2. These were very weird and my shoulder was really not cooperating and after looking at tons of videos I am not even sure I was doing them right. Just made the best out of it. All both arms by 10x22.5#, 10x17.5#, 10x15#. When I started having form issues I just lowered the weight so I could do it as right as possible.
C. 15-14-14-14-13-12-12-13 = Low score 12.

This was a pretty good WOD. The A1/A2 part got pretty tough there at the end. I really wish I could have held on to the bar for those last 5 pull-ups. Really wanted them all unbroken. But my grip has got to be getting stronger.

I am still working DUs during my warm-up. Now that I lengthed my rope it only took me a few attempts to get a staight through of 35. Getting better.