10.7.2013

SWOD

Back Squats

Add 10# to original 1-rep max then take 90% of that and do the following after a few warmup reps:

3 reps x 70%
3 reps x 80%
3 reps x 90%

WOD 5: Ascending and Descending Ladder

15 Min Time Cap:

Ascending and Descending Ladder

  • Power Snatch
  • Pull Ups
  • Box Jumps
  • Kettle Bell Swings
  • Box Jumps
  • Pull Ups
  • Power Snatch

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

Movement Details – Men

Level III (3)
10- Power Snatches at 115 lbs
20- Pull Ups
30- Box Jumps at 24 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 24 inches
20- Pull Ups
10- Power Snatches at 115 lbs
Level II (2)
10- Power Snatches at 95 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 95 lbs
Level I (1)
10- Power Snatches at 45 lbs
20- Ring Rows
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Ring Rows
10- Power Snatches at 45 lbs

Movement Details – Women

Level III (3)
10- Power Snatches at 80 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 80 lbs
Level II (2)
10- Power Snatches at 65 lbs
20- Pull Ups
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Pull Ups
10- Power Snatches at 65 lbs
Level I (1)
10- Power Snatches at 30 lbs
20- Ring Rows
30- Box Jumps at 12 inches
40- Kettle Bell Swings at 25 lbs
30- Box Jumps at 12 inches
20- Ring Rows
10- Power Snatches at 30 lbs

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