Monday 01/12/2015

IMG_0021Strength: Wendler squat

WOD: Clean ladder with 5 burpee buy in

RX Lv2 Lv1
min 1 5 burpees, clean 135/95 5 burpees, clean 95/65 5 burpees, clean 65/42
min 2 5 burpees, clean 155/115 5 burpees, clean 115/85 5 burpees, clean 75/52
min 3 5 burpees, clean 175/135 5 burpees, clean 135/105 5 burpees, clean 85/62
min 4 5 burpees, clean 195/155 5 burpees, clean 155/125 5 burpees, clean 95/72
min 5 5 burpees, clean 205/165 5 burpees, clean 165/135 5 burpees, clean 105/82
min 7 5 burpees, clean 215/175 5 burpees, clean 175/145 5 burpees, clean 115/92
min 9 5 burpees, clean 225/185 5 burpees, clean 185/155 5 burpees, clean 125/102
min 11 5 burpees, clean 235/195 5 burpees, clean 195/165 5 burpees, clean 135/112
min 13 5 burpees, clean 245/205 5 burpees, clean 205/175 5 burpees, clean 145/122
min 15 5 burpees, clean 255/215 5 burpees, clean 215/185 5 burpees, clean 155/132
min 17 5 burpees, clean 265/225 5 burpees, clean 225/195 5 burpees, clean 165/142
min19 5 burpees, clean 275/235 5 burpees, clean 235/205 5 burpees, clean 175/152
min 21 5 burpees, clean 285/245 5 burpees, clean 245/215 5 burpees, clean 185/162

ETC…….

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You must successfully complete 5 burpees, and then 1 clean within a minute.  The first 5 steps in the ladder will be EMOM style. After that, it will be every 2 minutes. So step 6 will start on minute 7, step 7 on minute 9, step 8 on minute 11…

If you fail the clean, you can try again until your time (1 or 2 min) is up.

Everyone will have their own bar and add their own weight, so make sure you start with enough weight already with you to add after each rep. And remember, don’t hog all the 5’s and 10’s. Figure out what you’ll need ahead of time.

 

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