Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

Strength:
Every minute on the minute (EMOM) for 5 minutes, perform 5 Thrusters (115 lb./75 lb.)

EMOM for 5 minutes, perform 3 Thrusters (135 lb./95 lb.)

EMOM for 5 minutes, perform 1 Thruster (165 lb./105 lb.)

WOD:
Pull up/Push up ladder

Minute 1, perform 1 pull-up and 1 push-up. Minute 2, perform 2 pull-ups and 2 push – ups. Minute 3, perform 3 pull-ups and 3 push – ups…..continue until you cannot perform the required pull-ups/push-ups in that minute.

Compare pull-up/push-up ladder to November 14, 2012. Post results to comments.

________________

CONGRATULATIONS to Lucas and Jessica – Brock Bryant Allan was born Friday morning!

What really matters, Compete Every Day

50 signs you are obsessed with CrossFit, CrossFit Obsessed

Develop habits of excellence, navyseals.com

________________

This is the last week for The Open!

You’ve had four weeks of grueling WODs with multiple opportunities to push yourself beyond what you thought possible. That’s how champions are made.

What have you learned in the last four weeks? Post thoughts to comments.

Media:
Monday WOD, April 1, 2013

5 thoughts on “Monday WOD, April 1, 2013

  • April 1, 2013 at 8:31 am
    Permalink

    Did the open WOD on Friday – 85 Reps – but I failed to post on time! Ten minutes late.

    Today’s WOD – 10 Rounds with chest to bar – 13 total

  • April 1, 2013 at 11:35 am
    Permalink

    Love strength today.
    WOD 13 rds with one sec remaining !

  • April 1, 2013 at 3:59 pm
    Permalink

    Strength was hard-but great!
    8 pull ups, finished 13 push ups with powerhouse Megan.

  • April 1, 2013 at 7:50 pm
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    Thrusters:
    5@75
    3@95
    3@95
    3@100
    3@105
    3@105
    1@115
    1@115
    1@125
    1@130
    1@135

    Pull-up/pushup – got through 9, and pullups on 10.

    Finished off with 6x400m runs (2:08, 2:02, 1:47, 1:55, 1:47, 1:47)

    FUN DAY!

  • April 2, 2013 at 8:33 am
    Permalink

    5x 115 EMOM for 5 mins
    3x 135 EMOM for 5 mins
    1x 165 EMOM for 5 mins

    WOD
    13 rds + 14 Pull ups and 13 Push ups. 🙁

    After traveling today, I still felt pretty good.

Comments are closed.