Wednesday, 9/24/2014 WOD

WOD:

Speed Clean Ladder
T1: 55/75, 10 reps (novice)
T2: 65/95, 10 reps (intermediate and advanced)
T3: 75/115, 10 reps
T4: 85/125, 10 reps
T5: 95/135, 5 reps
T6: 115/165, 5 reps
then
Speed Front Squat Ladder
T1: 55/75, 10 reps (novice)
T2: 65/95, 10 reps (intermediate and advanced)
T3: 75/115, 10 reps
T4: 85/125, 10 reps
T5: 95/135, 5 reps
T6: 115/165, 5 reps
There is a 3 minute time cap for each ladder. The athlete must complete the full amount of reps at each tier of the ladder. The athlete’s score is the total amount of weight lifted. The athlete will have 2 scores, one for the Clean and one for the Front Squat.

Warm Up:
200 M Run @ 75%

Stretch:
10 Air Squats using a pole on the rig to help the athlete keep the chest high.
5 Front Squats (start light and work up in weight)
10 Russian KB Swings (12/16)
5 Cleans (start light and work up in weight)

JMac 1875/2375

Hope 2120/1650

Dave 4025/4025

Guru 2850/3485

Yess 1575/1575

Otter 3100/2580

Juarez 3225/2975

Hunter 4850 (rdl)/4190

Bo 2955/2535

McC 3100/3350

Kayla 1950/1750

Cristy+1 2375/2375

Jason 2620/3475

Han 1185/1350

Shaira 3300/2120

D 1350/1650

Andy 1200/1800

Ale 3300/1995

Roberto 4190/3485

Gordon 3880/3600

Abby 2770/2725

Jessica 1950/1950

Salena 1250/750

Wednesday:

Donnelle 18:45

Lindsay 15:06 (2 mod)

Laura 14:56