This is a conglomeration of all the Open WODs from 2012. Done with a partner. Switch as needed. Score is total reps. Tags mandatory.
AMRAP in 3 minutes
Burpees
No Rest
AMRAP in 3 minutes
Snatches (75/45#)
Rest 2 min
AMRAP in 10 minutes
15 Box Jumps (24/20″)
12 Push Press (115/75#)
9 T2B
Rest 2 minutes
AMRAP in 8 minutes
150 Wall Balls
90 Double Unders
Rest 3 minutes
AMRAP in 3 minutes
9 Thrusters (95/65#)
9 C2B Pullups
Use your rest periods to change weights.
Open Gym
1.5km row
OHS
55x 5-65×5-85×10-85×10
WOD Rx’d with Amy (machine!!)
Total 664
Wow great job everyone this was a killer workout! Thanks Amanda!
Oops 644 that is I think
Open gym:
Mob + WUx1 + Pec Ball + Pause Pushups
Volume EMOTM 30 mins, alternate btwn 3 sets:
a) 8x Bench Press 155#**
b) 8x GHD Situps Parallel
c) Rest
** 6 rounds at 155#, 4 rounds at 135#, last round failed after 6 reps.
Cashout Partner Pec Stretch
Reg. Class:
Group WU
WOD Rx w/ Remi B. = 566 Reps
Thanks Jeff for bench fun and thanks Remi for the WOD push. I felt like puking when we hit the triplet section….
Didnt realize there was so much lifting of stuff in the 2012 Open. Good job everyone!!
You rocked it and you and remi gave me a push when I thought I had nothing left.
Mobility
WUx1
Group mobility
AMRAP in 3 minutes
Burpees
total:63
No Rest
AMRAP in 3 minutes
Snatches 45#
total:62
Rest 2 min
AMRAP in 10 minutes
15 Box Jumps 20″
12 Push Press 75#
9 T2B
total: 6+8PP
Rest 2 minutes
AMRAP in 8 minutes
150 Wall Balls 14#
90 Double Unders
total: 1 round
Rest 3 minutes
AMRAP in 3 minutes
9 Thrusters 65#
9 C2B Pullups (did regular pullups)
total: 3+6 thrusters
Overall total: 664
With Maria
Team WOD with Elba.
3 Min Burpee AMRAP = 57
3 min Snatch 45# AMRAP = 48
Total = 105
Rest 2 min
10 Min AMRAP
15 Box Jumps 20″
12 Push Press 75#
9 Toes to Bar
5 Rounds + 8 Box Jumps
Total = 188
Rest 2 min
8 Min AMRAP
150 Wall balls @ 14# @ 9′ Target (we realized at 125 reps in that we were shooting at the 10′ target. Yey for extra fitness)
90 Double Unders
Completed 150 WB + 36 DU’s
Total = 186
3 Min AMRAP
9 Thrusters
9 Chest 2 Bar Pull Ups (we did jumping)
Total = 2 Rounds + 9 Thrusters + 6 C2B = 51
Total Reps = 530
So much fun partnering with Elba. She is such a beast & kept me moving. She told me at the beginning of the WOD that I would have to carry her on wall ball….well, that was certainly not the case. She carried my ass on these, and on the thrusters, AND on the push presses. This was a really tough WOD. I’ve been feeling the effects ALL day. Thanks Elba. You were most awesome today!
Cash Out: 2 Km row for team 3…not really sure where I found the strength to do this at the end of this monster WOD, but guilt is a powerful tool.
Really fun morning at the gym. Thanks Amanda.
Open gym, started a new rotation to hit my goal of bodyweight back squat, and to smash through the shoulder press plateau I’ve been stuck at.
Mob, WU
Back squat
5x (95 – 110 – 125 – 140) (6 reps final set)
Row 500m (1:42.9 – 3s PR)
Shoulder press
5x (45 – 60 – 70 – 75) (7 reps final set)
5 sets 10 reps parallette dips
WOD w/ Ryan – 585 reps total
AMRAP in 3 minutes – 60 reps
Burpees
AMRAP in 3 minutes – 45 reps
Snatches – 35#, 45#(Ryan)
AMRAP in 10 minutes – 216 reps
15 Box Jumps
12 Push Press – 45#, 75#(Ryan)
9 K2C
AMRAP in 8 minutes – 201 reps
150 Wall Balls – 14#
90 Double Unders
AMRAP in 3 minutes – 63 reps
9 Thrusters – 45#
9 ring rows
Mobility and WUx1
Group mobility
AMRAP in 3 minutes
Burpees
total:46
No Rest
AMRAP in 3 minutes
Snatches 35#
total:41
Rest 2 min
AMRAP in 10 minutes
15 Box Jumps 18″
12 Push Press 45#
9 T2B
total: 5 Rounds and 7 box jumps
Rest 2 minutes
AMRAP in 8 minutes
150 Wall Balls 6#
90 Double Unders scaled to triple singles
total: 1 round
Rest 3 minutes
AMRAP in 3 minutes
9 Thrusters 35#
9 C2B Pullups (did jumping pullups)
total: 3 rounds
Overall total: 568
Awesome wod with Stephanie 🙂
Mobility and WUx1
AMRAP in 3 minutes
Burpees
total:48
No Rest
AMRAP in 3 minutes
Snatches 35#
total:44
Rest 2 min
AMRAP in 10 minutes
15 Box Jumps (i scaled to 9″,baukje did rx)
12 Push Press 40#
9 T2B( knees to chest)
total: 6 Rounds and 14 box jumps
Rest 2 minutes
AMRAP in 8 minutes
150 Wall Balls 10#
90 Double unders(I did 3xsingles but Baukje did DU)
total:45DU
Rest 3 minutes
AMRAP in 3 minutes
9 Thrusters 40#
9 C2B Pull ups ( I did ring rows and Baukje did jumping pull ups)
total: 4 rounds+ 7 C2B
Overall total: 596
Great workout! Awesome teamwork!