Thursday 04.04.13

OPEN GAMES WOD 13.5

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups

Athletes receive a 4 minute bonus for every 90 reps (3 rounds) completed.


Every rep counts in this workout. You will enter your score as the total number of reps.

Movement Standards:
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed.
  • Thruster.  Bottom: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.  Top: The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.
  • CTB Pull-Ups.  Bottom: This is a standard chest-to-bar pull-up.  Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.  Top: The chest must clearly come into contact with the bar.  For Masters Men (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.
Supporting Materials.
Training Videos.  Innovative time structure, but any way you cut it...it's an ugly sister to everyone's favorite girl, Fran.  Will update with strategy links as they pop up.  Bottom line is there's no time for unstructured rest.  Have a plan to partition, and get tough for 4 minutes.  If you make it past 90 reps, good on ya...make the most of it.

Videos below on mobility, warmup, and movement refinements from 11.6/12.4 (same movements in a ladder format).