Barbell complex Warm Up
With a 45/35 lbs. barbell
20 Back squats
20 Shoulder press
20 Deadlifts
20 Muscle cleans
20 Muscle snatch
WOD Part 1
Burpee + 155/105-lb. back-squat ladder
Rest 3 minutes
Rx+185/125 lbs.
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each ladder to comments.
WOD Part 2
Burpee + 95/65-lb. shoulder-press ladder
Rest 3 minutes
Rx+ 115/75 lbs.
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each ladder to comments.
WOD Part 3
Burpee + 205/135-lb. deadlift ladder
Rx+ 245/165 lbs.
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each ladder to comments.
Stretch/Hydrate
