WOD: “Ladder” -Fri 5.30.14
21-18-15-12-9-6-3 of Front Squat (95/65) 10 Slam Balls 30 Double Unders (mod: weighted jump ropes) 10 Hollow Rocks
21-18-15-12-9-6-3 of Front Squat (95/65) 10 Slam Balls 30 Double Unders (mod: weighted jump ropes) 10 Hollow Rocks
5RFT of: 10 Weighted Step Ups (35/25) 2 FOR 1 200 Meter Run (2x to sidewalk and back) 10 Deadlifts (225/155) *30 sec rest after
Skill: Clean and Jerk (10 min to find 1RM) For Time/ or Reps In 20 minutes perform: 30 Clean and Jerks (135/95)* AKA: Grace
Buy In: 50 Full Crunches 4 RFT 7 Squat Snatches (115/75) 12 T2B (mod: 24 weighted Crunches) 50 Double Unders Cash Out: 50 V Ups
For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run
Sled Push G2O Slam Ball Up and Overs TRX Row Rope Slam Seated Curl Assisted Pistols Bar Facing Burpees L-Sit Holds Rower Knee to Ball
REPEATED FROM 9.24.13 FOR TIME Skill: Deadlift 15 Deadlifts (225/155) FB(225/155) 30 Full Crunches 10 Deadlifts (245/175) FB(275/185) 30 Weighted Crunches (45/25) 5 Deadlifts (265/195) FB (315/215)
4 RFT 10 Right Hand KB Thrusters (45/30) 20 Full Crunches 30 Double Unders (mod: weighted Jump ropes) 20 V -Ups 10 Left Hand KB
REPEAT FROM 11.22.13 30 Minutes of: 11 Push Presses (95/65) 22 D.B Snatches (50/30) Does not have to be alternating 11 KBS (50/30) 22
AMAP of the following 1 Minute Snatch (95/55) 2 Minutes Box Jump 3 Minutes Crunch to Press (25/15) 4 Minutes OHL – Stationary (45/25) each leg