1/28/15 Open WOD 11.5 (taken from the 2011 CrossFit Open)

Bobbi, Erica, Karen and Maren doing 6am proud!

Bobbi, Erica, Karen and Maren doing 6am proud!

Slater also doing the 6am proud!!

Slater also doing the 6am proud!!

SWOD: (20 Minutes)

Power Clean EMOTM

Minutes 0-3 athlete will complete 5 Power Cleans EMOTM

Rest 2 Minutes

Minutes 3-6 athlete will complete 5 Power Clean (add weight) EMOTM

Rest 2 Minutes

Minutes 6-9 athlete will complete 5 Power Cleans (add weight) EMOTM

Rest 2 Minutes

Minutes 9-12 athlete will complete 5 Power Cleans (add weight) EMOTM

***The structure of this SWOD is the same as the Thrusters on Monday. The idea is to think about what weight you will end the workout with. Something that would be pretty challenging. Then, subtract 30-40 pounds and this will be your starting weight. 

WOD:

20 Minute AMRAP

5 Power Cleans (145/100) (Masters Men – 130/Masters Women – 75)

10 Toes To Bar

15 Wall Balls (20/14)

 

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