Open WOD 13.4

Decided to do this one twice today… not really sure why but felt like I needed a redo after the first try.

Noon – 57 reps RX

5:30pm – 65 reps RX

Glad I did it again – my goal was to get through the round of 12 and made it to the start of the round of 15. Happy with that. I seriously need some lungs though…

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.



3 Rounds
Run 200m
15 Hang Power Snatch (95/65)
10 Burpees

Clean and Jerk
115-115-125 (sloppy)

Metcon: 9:28RX

“Hope 4 Kenya”

Clean and Jerk

“Hope for Kenya”
AMRAP 12 Minutes
50 Squats
30 Push-ups
15 Pull-ups

Clean and Jerk
115-125-135-135-145(PR)-150(f on jerk)

Just short of 3 rounds
Shoulders were shot so I did 20 situps and 10 Pushups per round instead of 30 Pushups.


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Run 1 Mile
21 Clean and Jerk (155/100)
Run 800m
21 Clean and Jerk (155/100)
Run 1 Mile

33:10 rx



30 Clean and Jerk (135/95)


Grace – 4:11RX (36 seconds faster than last time but still 5 seconds slower than my PR)


1-1-1-1-1 (90% 1RM)

Clean and Jerk/Press (95/65) *

Squat Snatch
75 across

Metcon: 12:27rx


Clean and Jerk

3 Rounds
50 Air Squats
12 Strict Ring Dips
12 Deadlifts (255/175)

145 Clean only (PR)

Subbed GHD sit-ups for dips due to shoulder and elbow.
Don’t remember time on this one….