WOD: 15m Strength Ladder
DL
Power Clean
Push Press
Set bar at same weight for all 3 movements. Bar stays the same weight for entire 15m duration.
10R-8R-6R-4R-2R-1R. Finish out with 1R until the Clock runs out of time.
Ex:
10 DL (135/95), 10 Power Clean (135/95), 10 Push Press (135/95). Add weight, move into 8R of each movement. You only have 15m to complete the Ladder. Final weight on the bar is what goes on the board.
Not sure if I did this one correctly b/c one part of instructions aid same weight for entire 15m and another section said add weight. I used 85# entire time and completed 10,8,6,4,2 & 12 sets of 1--fantastic wod! I followed with a challenge from Kyle:
1 min plank
1 min mtn climbers
45 sec side plank each side
1 min straight leg situps
rest 1 min
repeat 3x
also loved that workout! and done before 7am---love it! now I just have to control my nutrition for the rest of the day :)
DL
Power Clean
Push Press
Set bar at same weight for all 3 movements. Bar stays the same weight for entire 15m duration.
10R-8R-6R-4R-2R-1R. Finish out with 1R until the Clock runs out of time.
Ex:
10 DL (135/95), 10 Power Clean (135/95), 10 Push Press (135/95). Add weight, move into 8R of each movement. You only have 15m to complete the Ladder. Final weight on the bar is what goes on the board.
Not sure if I did this one correctly b/c one part of instructions aid same weight for entire 15m and another section said add weight. I used 85# entire time and completed 10,8,6,4,2 & 12 sets of 1--fantastic wod! I followed with a challenge from Kyle:
1 min plank
1 min mtn climbers
45 sec side plank each side
1 min straight leg situps
rest 1 min
repeat 3x
also loved that workout! and done before 7am---love it! now I just have to control my nutrition for the rest of the day :)
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