Climbing Jacobs Ladder (Cinco de Mayo)Warmup
500m row
Barbell Complex x 2
Leg Blaster x 1
Work
3 rounds
19 Swings @ 53/35
17 Wall Ball @ 20/12
15 Box Jumps @ 24/20
13 Ball Slams @ 25/12 (Used 20# ball since 25# ball blew a cork)
11 Situps @ 45/15
9 Burpee Pullups
7 Mr. Spectaculars @ 2 x 35/10 (Use KB or dumbell)
5 Renegade Man Makers @ 2 x 25/10 (Keep feet and hips still during row)
3 Curtis P's @ 135lbs
1 Rope Climb @ 20ft (We will use 14' this time since that is our limit)
500m row
Barbell Complex x 2
Leg Blaster x 1
Work
3 rounds
19 Swings @ 53/35
17 Wall Ball @ 20/12
15 Box Jumps @ 24/20
13 Ball Slams @ 25/12 (Used 20# ball since 25# ball blew a cork)
11 Situps @ 45/15
9 Burpee Pullups
7 Mr. Spectaculars @ 2 x 35/10 (Use KB or dumbell)
5 Renegade Man Makers @ 2 x 25/10 (Keep feet and hips still during row)
3 Curtis P's @ 135lbs
1 Rope Climb @ 20ft (We will use 14' this time since that is our limit)
How do you do Mr. Spectaculars?
ReplyDeletekb clean and press, squat down and let go of bells, walk hands out to plank, do pushup, walk hands back. (A mountainathlete.com creation)
ReplyDeleteSee video demonstration here...
http://www.youtube.com/watch?v=2iJNa6sKBvY
Awesome turnout. Great group. Yay team. No seriously, good to see a bigger group back in The Shop. 45 minutes approx. Three groups, staggered start. Had a little bit of everything.
ReplyDeleteI agree! and just watched the seizure or crossfit video...way funny Scottie! Thanks for all the work you put in the website! -joy
ReplyDeleteLasttime we did this (090204) we used 44# KB, 95# Curtis P's and it took 56 minutes. Another sign of improvement.
ReplyDelete