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WOD 011515: We love Ladders!


CROSSFIT Strength Overhead Squat 5@50% 5@60% 3@80% 3@85% 3+@90% WOD  8 Minute AMRAP Laddering up by 2’s  Hang Power Snatches (115/80#) Handstand Push Ups   BARBELL A. (2)Snatch Pull + (1) HangSn – 2 sets @ 65%, 2 sets @ >70% B. Murder Complex – 7 sets increase wt slowly, start w/ 60% (1) cl

CROSSFIT

Strength

Overhead Squat

5@50%

5@60%

3@80%

3@85%

3+@90%

WOD

 8 Minute AMRAP

Laddering up by 2’s

 Hang Power Snatches (115/80#)

Handstand Push Ups

 

BARBELL

A. (2)Snatch Pull + (1) HangSn – 2 sets @ 65%, 2 sets @ >70%
B. Murder Complex – 7 sets increase wt slowly, start w/ 60%
(1) cl pull + LOW hang cl (bar is lowered to 1-3 inches from ground)
+ (2) Front Sqt + (2) Jerk Dip/Drive + (1)Jerk + (1) BTN Jerk

 

BOOTCAMP

WOD 1

Tabata at Each Station

Wall Balls

Jumping Lunges (1,2,3…)

Bicycles (1,1,2,2,3,3…)

WOD 2

3 rounds of the following pyramid:

30-45-60-45-30 sec on/15 sec off:

Burpees

Sit ups

Squats

1 min in wall sit in between every round

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