2014-08-21

THURSDAY WORKOUT

Great conclusion to the Back Squat program yesterday!

61 PRs and 31 of those were by 20# or more!!

WORKOUT(s):

"The Ladders"

WOD #1:
Ascending Ladder Power Cleans (135#/185#)(70-75% of your 1RM as a scale)
1 Legless Rope Climb (Use legs as a scale OR do 2 from a seated)(Just 1 EVERY round)
* Get as far up the ladder as you can in 5 minutes starting with 1 clean & 1 rope climb, then 2 cleans & 1 rope climb, 3&1 and so on...

REST 2 MINUTES (Next heat will change weights around, if needed)

WOD #2:

Ascending Ladder Handstand Push Ups (Sub: Wall Walks) & Pistol Squats (Sub: Reverse Lunges In Place)
* Just like the first WOD... Start with 1 HSPU/Wall Walk then do 1 pistol squat ON EACH LEG, then 2&2 EACH, then, 3&3 and so on for 5 minutes...

There is a catch on WOD 2... Your HSPUs must start STRICT, but if ladies get past the round of 4s then they can start to kip their HSPUs if they want... Guys have the same deal, but it will be the round of 6s before they can kip out..

REST 2 MINUTES (Transition to the rig for part 3)

WOD #3:

Ascending Ladder Burpee Toes 2 Bar & Med Ball Slams (20-30#/35-50#)
* Start with 1 Burpee Toes 2 Bar (Sub: Burpee Leg Raises) & 1 Med Ball Slam, then do 2&2, 3&3 and so on until the 5 minutes is up...

See how hard you can work and then bounce back and do it two more times!

POST HOW HIGH UP THE LADDER YOU GOT FOR ALL THREE WODS TO COMMENTS

5 comments:

Jordan said...

5rds + 6 PC rxd
7rds rxd
7rds + 3 burpt2b (50#)

VAnilla Vice said...

WTF!!! no wonder wed is easy squat PR day!!!
4 rounds plus 5 POwercleans @90# with Kayla P and Carly
7 plus 5 HSPU's with 25# plate and two ab mats
6 full rounds on WOD 3 holy shit! with 30# Wall Balls

John Dunn said...

5rds + 1 PC, 135#/Legless
4rds + 4 HSPU, 2 mats + 25#/plate
6rds + 6 Slams, 50#

pirish said...

5 rds + 2 PC, 125# (leg assisted)
3rds + 3 Wall walks
5 rds + 6 burpee toes to bar

Darren said...

5 rnds + 2 clns (135#)
4 rnds + 4 hspu (2 mats)
6 rnds + 1 slam (50# med ball)