16’ AMRAP
16 PUSH UPS

32 Air Squat
16 HSPU

Warm-up Drills (04.04.2012)
Run 800m
15 x Burpee Jumping Pull-ups - scaled to standard pushups & green band pull ups
15 x Abwheel Roll-outs
15 x Deadlift (45lbs)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''It's an old story'' (04.04.2012)
Complete as many rounds/reps as possible during each 4:00 AMRAP.
There is a 1:00 Rest interval to transition between efforts.
4:00 AMRAP of
5 x Thrusters (35lbs) DB
10 x Knees-2-Elbows
3R + 1
...
4:00 AMRAP of
5 x Power Snatch (65lbs) x 5
10 x Standard Push-ups
2R + 5 + 6
...
4:00 AMRAP of
5 x Sumo Deadlift High-Pull 16KG KB
10 x GHD Sit-ups
5R + 1
...
4:00 AMRAP of
5 x Scaled Back Squat (65lbs)
15 x KB Swings (16kg)
2R
...
4:00 AMRAP of
25ft Prowler Sled Push (140/95lbs)
10 x Slambal (20lbs)
2R

18 minutes as many rounds as possible of:

-15 box jumps (24")
-12 shoulder to overhead (115 lbs)
-9 toes to bar

For official rules on this WOD see this link:
http://games.crossfit.com/workouts/the-open?#tabs-3

5 rounds:
Farmers Carry - lane of pain
10th st lunges
Run to compound
Sled pull
Overhead Kettlebell walk

100 Pullups

100 Pushups

100 Situps

100 Air Squats

*Post Times. All workouts are scalable based on fitness levels.

30:24 (80 pullups red)

15 Minute AMRAP:

6 Overhead Squats (135/85)

9 Push Press (135/85)

12 Dumbell Walking Lunges (35/20)

Erin – 6 + 6 ohs (55)

25 Minute AMRAP:

5 Turkish Get-Ups (53/35)

400m Run

Erin – 5 + 400m Rx

21-15-9

Power Cleans (115/75)

Thrusters (115/75)

*Post Times.

Warmup
Double Unders
Hip/Shoulders mobility

Strength
5-5-3-3-2-1-1-1
135/185/225/275/295/345/395/405

WOD
Nasty Girls
3RFT
50 Squats
7 Muscle Ups
10 Hang Power Cleans
09:54

100 Burpee Challenge Day 1=1 rep