4/15/16- Golden Ladder

SPRING FEVER Partner Masters Comp @Apex April 30th

Byron G

Ladder: 20 minutes ***The goal of this WOD is to work up to 3 successful heavy C&J in 1 minute*** 200m Run 3 Clean & Jerks (in 1 minute) Men Starting Weights 75/95/135/185 Women Starting Weights 45/65/95/125 *The 1 minute time cap starts once the athlete puts their hands on the bar *Can be singles *Once 3 succesful attempts are made at a weight, the athlete must increase weight on the bar next round *If the athlete has 1 fail, the following run is 400m; 2 fails = 600m run; 3 fails = 800m run Score is heaviest 3 succesful C&J in 1 minute


Endurance

“The Hundreds”

Partner WOD

800m Run (together)

100 Pull-ups

100 sit-ups with Wall Ball (20/14)

100 DB Push Presses (45/25)

100 Overhead Plate Lunges (45/25)

800m Run (together)