Explosive Strength
Strength
Clean Ladder:
3 x 2 Min. AMRAP:
Novice: Ninja:
(75,45) (185,125)
(95,65) (215,145)
(115,75) (245,165)
(135,95) (265,175)
(155,105) (285,185)
(185,125) (305,195)
(215,145) (325,205)
*Or scale as needed, climb as high as you can, stop, 2min rest and repeat x3
**Score heaviest weight lifted
3 x 2 Min. AMRAP:
Novice: Ninja:
(75,45) (185,125)
(95,65) (215,145)
(115,75) (245,165)
(135,95) (265,175)
(155,105) (285,185)
(185,125) (305,195)
(215,145) (325,205)
*Or scale as needed, climb as high as you can, stop, 2min rest and repeat x3
**Score heaviest weight lifted
WOD
“Burn This!”
3 Rounds
1min Max Cal. Assault Bike
1min Max Broad Jumps (6′,4′)
1min Max MB Cleans (20,14)
1min Max T2B
1min Max Cal Row
1min Rest
**Score total reps + calories
1min Max Cal. Assault Bike
1min Max Broad Jumps (6′,4′)
1min Max MB Cleans (20,14)
1min Max T2B
1min Max Cal Row
1min Rest
**Score total reps + calories
$ Out
5×12 V-Ups