2012 Open Games WOD 12.5

Saturday March 24, 2012

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS MEN - includes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below: 90 pound Thruster, 3 reps 3 Chest to bar Pull-ups 90 pound Thruster, 6 reps 6 Chest to bar Pull-ups 90 pound Thruster, 9 reps 9 Chest to bar Pull-ups 90 pound Thruster, 12 reps 12 Chest to bar Pull-ups 90 pound Thruster, 15 reps 15 Chest to bar Pull-ups 90 pound Thruster, 18 reps 18 Chest to bar Pull-ups 90 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS WOMEN - includes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below: 55 pound Thruster, 3 reps 3 Chin over bar Pull-ups 55 pound Thruster, 6 reps 6 Chin over bar Pull-ups 55 pound Thruster, 9 reps 9 Chin over bar Pull-ups 55 pound Thruster, 12 reps 12 Chin over bar Pull-ups 55 pound Thruster, 15 reps 15 Chin over bar Pull-ups 55 pound Thruster, 18 reps 18 Chin over bar Pull-ups 55 pound Thruster, 21 reps 21 Chin over bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Warm Up:

700 m Row

15 Perfect Push Ups

12 Hollow Rocks

10 (per Leg) Jumping Lunges

Track Length Inch Worms

DROM

Hip Floss

Skill/Strength:

Work On Strategy and a plan for WOD. Spend extra time with lacrosse ball on fore arms and back.

9:00 am

Jill 70 Reps 45#/Red Band

Wendy 90 Reps 40#/Ring Rows

Maria 75 35#/Jumping

10:00 am

John McArthur 53 Reps/Rx

Danielle 101 35#/Green Band

Jim 76 Reps 65#

Julie 3 Reps Rx

Brian 112 65#

John Mc 64 Reps Rx

11:00 am

Shane 58 Reps Rx

Vince 79 Reps 65#

John M 97 Reps Rx

Candice 91 Reps 45#/Jumping

Olga 90 Reps 45#/Jumping

CF BaseLine

Melissa 5:36

Jackie 6:22

Nice to meet you both,  Great job, we hope to see you again.

WODCoachComment