Monday, January 20, 2014

Tuesday - WOD 19 - Climbing that ladder



Skill
Coaches Choice - 1 of the following (10 minutes)

Jerk -2 sets of 3@ 70%, 3 sets of 3@75%
Push Press - 3 sets of 4@80%, 2 sets of 2@85%
Snatch High-Pull - 4 sets of 5@75%

WOD:
1. Wonderful ladder of Hang Cleans + Press
minute 1 = 1 rep of each
minute 2 = 2 reps of each
minute 3 = 3 reps of each
and so on up to a 12 minute cap
*once you can not complete the reps within the minute, you are out

2. Wonderful ladder of Burpees and Pullups
minute 1 = 1 rep of each
minute 2 = 2 reps of each
minute 3 = 3 reps of each
and so on to a 12 minute cap
*once you can not complete the reps within the minute, you are out

(divide the class up into 2 groups - have 1 group start on Cleans, the other start on the pullups)

OT:
max farmer carry hold (55/35)
*1 dumbbell or kettlebell in each hand (5 min cap)

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