I took the day off from OPT today because I am focusing on healing. For the past week I have not set down except to drive or eat lunch. If I am watching TV, I am laying on my back. If I am eating at home, I am standing at the bar. My computer time is spent standing in the library, like I am doing right now. I have learned to keep my pelvis straight and the OPT WOD did not match up. It also had pistol squats which not only puts a big bend in my back but also would inflame my right knee that keeps crackling and has been sending me a little pain too. So this was a main page WOD that I added weighted step-ups to. The steps-ups were on a 24" box. I would step up but keep my trail leg straight which kept my pelvis straight also. The OPT WOD called for snatch. I did not want to go heavy but I don't want to lose the progress I have made either. I thought this main page WOD would be a good sub.
(Load the bar by snatch and lower to shoulders)
Step-ups at 95lbs on a 24" box
Three sets of Six alternating (3 left and 3 right) with two minutes recovery
Seven rounds of:
35 Double-unders
1 Snatch (115lbs)
Rd 1 - :54
Rd 2 - 1:11
Rd 3 - 1:10
Rd 4 - 1:45
Rd 5 - 1:24
Rd 6 - 1:46
Rd 7 - :49
Total time - 9:02
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