WOD: “Ladder” -Mon 4.29.13
Performance & Fitness Ladder 10-9-8-7-6-5-4-3-2-1 Sprint (60 yards) Burpees G2O (45/25) Air Squat 30 min cap
Performance & Fitness Ladder 10-9-8-7-6-5-4-3-2-1 Sprint (60 yards) Burpees G2O (45/25) Air Squat 30 min cap
Performance & Fitness Tire Flip Rope Slam Sled Push Dead Tread Step Ups HRPU TRX Row Slam Ball 45:30, 40:30, 35:30 3 Min AMRAP 5
Performance & Fitness 1 Mile for Time 2 Min Rest 22 Min AMRAP of 400 Meter Run 10 Burpees 20 Full Crunches 30 Air Squats
Performance & Fitness Skill: Thruster 21-15-9 Thruster (95/65) Full Crunch Burpees (Performance did Burpee then Full Crunch)
Performance & Fitness Sledge Hammer Tire Flip Weighted Crunch Jumping Jack Rope Slam Sled Push to Burpee for REPS Elliptical for Calories L-Sit Hold 1
Performance 30 KB Swings 45/25 10 Push Presses 95/65 15 burpees 3 min rest 30 min cap
Performance & Fitness Box jump (30/20) Weighted Jump Rope (black/yellow) Tire flip (125/90) Atomic push up Elliptical (total distance) Plank hops SSJ Trx row Wall
Performance & Fitness Partner AMRAP 30 min 8 Thrusters (155/95) 12 Deadlifts (155/95) 10 Burpee Box Jumps While one person works on that
Performance & Fitness Class Tire Flip Rope Slam Sled Push to Burpee Weighted Crunches Curl to Press Full Crunch Shoot Thru Russian Twist Sledge Hammer
For time: 95 pound Thruster, 45 reps 45 Pull-ups Source: Crossfit.com