WOD: “The Ladder” -Thurs 7.12.12
âThe Ladderâ 2 min â Plank 1min 45sec â HRPU 1min 3osec â Run 1min 15sec â Dips 1min â Full Crunches 45sec â Med
âThe Ladderâ 2 min â Plank 1min 45sec â HRPU 1min 3osec â Run 1min 15sec â Dips 1min â Full Crunches 45sec â Med
“8RFT” 8 rounds of: Run 400 meters Rest 90 seconds Source: Crossfit.com
“Team Tuesday” 5 stations that involve a 6 min AMRAP 2 minute rest between each station Station 1: Â 5 tire flips, 10 thrusters (75/40),
“Team AMRAP” 30 minutes 10 Calories to burn on the elliptical 20 HRPU 20 Wall Balls 20 KB Swings 20 Plate Burpees
For time: 50 Wall ball shots, 20 pound ball 25 Toes-to-bar 40 Wall ball shots, 20 pound ball 20 Toes-to-bar 30 Wall ball shots, 20
“7RFT” 400 Meter Run 10 Wall Balls 5 Burpees Post Time Below 7 Rounds for Time Source: Hardbat Crossfit
“Team Tuesday” As a team, accumulate as many points as possible in 30 minutes 50 Full Crunches = 10 points 1 Lap Only = 15
“Burpee Bootcamp” Tire Flip Burpees Kneeling Rope Slam Burpees One Leg Lunge w/Press Burpees TRX Row Squat Jump Burpees Side Plank Press Burpees