OPT wod for Thurs 7/16/09

15 unbroken wall balls (20#/14# to 10 ft)
rest for 10 breaths
1 L up/2 strict chin ups/3 kipping chin ups/4 chest to bar chin ups (all back to back without coming off the bar)
rest for 15 breaths
perform as many of these sets unbroken as you can in a 20 minute time frame...if you start fractioning, continue with the sets for the 20 minute time frame with breathing rests as rx'd and note in comments
+
skill work:
for 5 minutes, on a tabata timer, alternate b/t slow methodical push ups and slow methodical air squats - work on form and control...like 2-3 sec down and 2-3 sec up for 20 sec on and 10 sec off for 5 minutes...i.e. 5 sets each...work on tight midline on push ups and hip flexors pulling you down on squats

One day too late...

or as many sets in 7 minutes:
25 straight double unders
(you cannot fraction once the 7 minute timer is started, score is amount of sets of 25 in 7 minute period)
rest EXACTLY 3 minutes

A1. Stiff Legged DL @ 3020; 95#/115#/135#/155# x 12 reps x 3 sets - you choose weight; rest 90 sec
A2. HSPU @ 42X2; amrap x 3 sets; rest 90 sec
rest EXACTLY 3 minutes after last HSPU set

skill work - kipping knees to elbows on rings - 5 sets of 8-15 reps; rest as needed b/t sets; goal here is constant movement; allow rings to move as needed to get the job done

post DU score, weights and reps for middle couplet and notes on ring work to comments

My wod from OPT's blog, which by the way can be located in my links. this is by far the most creative and productive programing I have ever come across.