Thursday, February 2, 2017 | "Swing, Squat or Burpee"


Strength:

10 Minute Ladder
~Strict Press - start at 75/55 for 5 reps and then add weight. When you fail, go to push press x5, then push jerk x5, then split jerk x5. Your score for each lift is what you successfully get for 5 reps.
WOD:
Kettlebell Ladder
~One minute of swings at #18 (each rep worth 1 point)
~One minute active rest (90 degree squat hold or continuous air squats)
~One minute of swings at #26 (each rep worth 2 points)
~One minute active rest
~One minute swings at #35 (each rep worth 3 points)
~One minute active rest
~One minute swings at #44 (each rep worth 4 points)
~One minute active rest
~One minute swings at #53 (each rep worth 5 points)
~One minute active rest
~One minute swings at #70 (each rep worth 6 points)
*If you cannot or choose not to swing a certain kettlebell, you must do burpees instead (each rep worth 3 points). Score is total points accumulated. 

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