Skip to content

Tuesday, 26 July 2016 (1200)

July 26, 2016

Hydrate! See you in the garage for noon.

Laps/Cals/Stretches

Wrist and Front rack prep

3 Rounds:

SQUAT CLEAN LADDER (I will have the bars set up for you)
2 min max cal on assault bike

**Post wod update**
For the squat clean ladder, set the clock to continuously ring at 1 minute intervals & complete the rep(s) in 1 minute. Once you completed the ladder or missed the rep(s) in the minute you moved to the assault bike for a 2 min sprint.
The squat clean ladder had 5 bars with either 10s or 5s on the ground to make 10 total stations. After the first successful attempt at a station, the athlete had to add the change plates to create stations 2, 4, 6, 8 and 10. (We didn’t have enough weights/barbells.)

The reps and weights were as follows:
Station 1) #95-5Reps add 10s for next set
Station 2) #115-4Reps
Station 3)#135-3Reps add 10s for next set
Station 4)#155-2Reps
Station 5)#185-1Rep add 10s for next set
Station 6)#205-1
Station 7)#225-1 add 5s for next set
Station 8)#235-1
Station 9)#245-1 add 5s for next set
Station 10)#255-1

Advertisements
No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: