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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