1) STRETCH:
2) WARM UP:
**SKILL WORK**
KETTLE BELL SWING
BURPEES
DEADLIFT
BURPEES
DEADLIFT
3) W.O.D:
AMRAP 12
12 Push Press #95 *F.T.F
9 Kettlebell Swings 2pood (#72)
6 Burpees
*Post total rounds completed and any partial round to comments. The F.T.F means take the barbell From The Floor, no rack for this load.
**RAMP WOD**
10min LADDER OF:
DEADLIFTS #155
BOX JUMP 20"
*LADDER is as follows: 1 deadlift - 2 box jump - 3deadlift - 4 box jump - 5 deadlift - 6 box jump.... and so on until 10 mins is up. Get up to the highest rep count possible, when time is up add up all reps for both movements, that is your score.
AMRAP 12
12 Push Press #95 *F.T.F
9 Kettlebell Swings 2pood (#72)
6 Burpees
*Post total rounds completed and any partial round to comments. The F.T.F means take the barbell From The Floor, no rack for this load.
WHITEBOARD
**RAMP WOD**
10min LADDER OF:
DEADLIFTS #155
BOX JUMP 20"
*LADDER is as follows: 1 deadlift - 2 box jump - 3deadlift - 4 box jump - 5 deadlift - 6 box jump.... and so on until 10 mins is up. Get up to the highest rep count possible, when time is up add up all reps for both movements, that is your score.
**RAMP WOD**
ReplyDelete10min LADDER OF:
DEADLIFTS #155
BOX JUMP 20"
SCORE: 110 Reps
RAMP WOD - Dead lifts @ 185# - Score 87reps
ReplyDeleteANONYMOUS FOLLOWERS..... POST YOUR NAME WHEN LEAVING COMMENTS!!!
ReplyDeleteCEDRIC - 6RDs+5PU *IR-WOD(TATTOO) SEE WHITEBOARD FOR DESCRIPTION.
ReplyDeleteBRYAN - 5RDs+12PP
ReplyDeleteMARTIN - 5RDs+6pp
RAMP WOD - SEE WHITEBOARD