WOD…Aug 18th…Ladder!

By August 17, 2015 wod No Comments

Warm-up – Coaches Choice

WOD

Burpee + Back Squat ladder – 185/115#

Rest 3 min

Burpee + Strict Press ladder – 115/75#

Rest 3 min

Burpee + Deadlift ladder – 245/185#

For the ladder pattern, perform 1 rep of each exercise during minute 1, 2 during minute 2, until failure.  Rest 3 minutes and then complete ladder 2 in the same fashion.  Rest 2 minutes and complete ladder 3.  For example: ladder 1 you may have completed 5 back squats and 4 burpees during minute 5 –you would be done with a score of 5 + 4.  There is a max of 12 minutes per ladder.  Make sure you choose a weight that is manageable, but not too easy for each ladder.  It should be very difficult to get to minutes 8-12.  Average will be somewhere between 4 and 7.

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