7 minute AMRAP:
3 Thrusters @ 100 LBs
3 Chest to Bar Pull Ups
6 Thrusters @ 100 LBs
6 Chest to Bar Pull Ups
9 Thrusters @ 100 LBs
9 Chest to Bar Pull Ups
12 Thrusters @ 100 LBs
12 Chest to Bar Pull Ups
15 Thrusters @ 100 LBs
15 Chest to Bar Pull Ups
... keep increasing by 3 as you are able to move forward.

Given the status of the ankle, I was fairly happy getting through the round of 12. Alan (coach) wanted me to get through the round of 9 but the ankle felt okay and I was able to push through those last 12 thrusters and chest to bars.

• 40 Deadlifts (275lbs)
• 400m Run
• 40 KB Swings (2pood)
• 400m Run
• 20 OHS (115pds)
• 400m Run
• 40 Burpees
• 400m Run
• 40 CSB Pullups
• 400m Run
• 40 Box Jumps (24")
• 400m Run
• 20 Squat Cleans (115lbs)
• 400m Run

Workout done with partner, reps/runs split in half (20 each/200m), only one partner moving at a time.
All weight Rx, except OHS (done with 95lbs).

Warm up

Run 550m

Mobility

Shoulders/Hips

WOD

Part A) Bear Complex

Part B) 7 min AMRAP Ladder

100# Thrusters/ Pull-ups

3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups

so on and so forth

Well going into this work out I did not have pull-ups let alone Kipping pull-ups... I got the first 3 Thrusters and spent 4 minutes trying to get a chest to bar pull-up... in the process I figured out my kip better then ever and worked through about 25 pullups and just missed my chest by less then 1/2". It was an utter failure for the 12.5 WOD but a huge step for me with pull-ups.. I was able to string a couple together and now have no excuse to use a band... by summer I hope to do Fran RX'd with no band!!!

I did take the last 90 Secs and continue on with the WOD with just regular pull-ups and got into the round of 9's when time expired

The “other” Total

1rm Overhead Squat - 175 - PR

1rm Front Squat - 215 - PR

1rm Back Squat - 265

Need to work on keep back up and chest forward, really will be focusing on that right now.

***If your hip crease does not get below your knees do not count that rep. At some point someone is going to be watching you when you brag about how great your squat is; and you’ll look like a clown. Who likes to look like a clown anyways?

Then,

2 rounds

Max effort 500m row
1:38.7
1:41.8

Rest exactly 2mins between rounds. Goal should be to get as close to same time as first round

50 reps each of:
Box jumps 24"
Jumping pull ups
Kb swings 1 pood
Walking lunges
Knees to Elbows
Push press 45#
Back extensions
Wall balls 20# at 10 feet
Burpees
50 Double Unders

For time:

One team member executes a Plank hold with feet on a box while the other performs 35 push ups. When the other finishes, the team members switch roles. Then one team member executes a V-sit hold while holding a 10 lb ball while the other performs 35 hollow rocks. When the other finishes, the team members switch roles. Finally, one team member executes a Goblet Squat hold with a 35 lb kettlebell while the other performs 35 squats. When the other finishes, the team members switch roles.

If a team member fails to retain a static hold the other member must stop performing movements and continue only when the member regains the static hold.

12 min

every minute do 2 rope climbs 15 feet
3 stone to shoulder

if you failed to complete the total in the minute you had a 10 burpee penalty

notes: i started with 145# stone but yah that wasnt happening so switched 115#

It was pretty hard and I had to do 20 burpees at the end

3 Position Snatch
5 Cycles of 1 Snatch from Position 1,2, & 3
add weight each cycle if possible.

45x3; 65x3; 85x3 all positions

Then:

10 min AMRAP
3 Hang Power Clean 155/105 (woot woot was able to do ALL from the hang)
6 HSPU
9 T2B (sub GHD; sore hands)

Final workout of the 2012 Open!

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters @ 100#/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
etc...

Modified as follows:
20 lbs thrusters using dumbbells.
Regular pull-ups with green and black band.

Ended 3 pull-ups away from completing the round of 15.

Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18, etc... of

Barbell Thrusters (65 lbs)
Chest to bar Pull-ups

Ripped my hand open at at 3:30... blood everywhere. Solid.

Didn't end the open quite like I had planned but, you live and you learn!