Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Friday, June 5, 2015

"Lean on Me Up the Ladder"



DIRECTIONS FOR WODs A, B, & C:
~Divide reps between partners as desired.  Be creative and strategic in order to be fast and energy efficient.  (Examples: a) P1 may do all HPC’s while P2 does all SBB’s, b) partners may alternate reps 1 for 1 throughout, c) one partner may work until he/ she "poops out," then they switch, etc.)
~Change strategies as many times as desired throughout the WOD.
~Only one partner may work at a time.

Part A:
15 Min. AMRAP (Teams of 2) -
2-4-6-8-10, etc. x
*Hang Power Clean (c: 135/95, p: 95/65, f: 65/35)
*Slam Ball Burpee (30/20)

SCORE = Total Reps Completed

-3 Min. REST-

Part B:
15 Min. AMRAP (Teams of 2) -
2-4-6-8-10, etc. x
*Push Press (c: 135/95, p: 95/65, f: 65/35)
*Pull-Up (c: C2B)

SCORE = Total Reps Completed

-3 Min. REST-

Part C:
15 Min. AMRAP (Teams of 2) -
2-4-6-8-10, etc. x
*Front Squat (c: 135/95, p: 95/65, f: 65/35)
*Box Jump-Over (24/20)(c: 30/24)

SCORE = Total Reps Completed


FINAL SCORE = Sum of Total Reps Completed in Parts A, B, & C

Scoring Cheat Sheet:
2’s = 4 reps
4’s = 12 reps
6’s = 24 reps
8’s = 40 reps
10’s = 60 reps
12’s = 84 reps
14’s = 112 reps
16’s = 144 reps
18’s = 180 reps
20’s = 220 reps
22’s = 264 reps
24’s = 312 reps…etc.

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