WOD

Tuesday 12th April 2016

“Ladder Complex”


-1 Power Clean

-1 Front Squat

-1 Push Press

-1 Back Squat

-1 Push Press (behind the head)

1 minute per stations, 30 second transition. If you do not complete the complex within the 1 minute you are done.

RXD WEIGHT GIRLS

30kg/ 35kg/ 40kg/ 45kg/ 50kg/ 55kg/ 60kg/ 62.5kg/ 65kg Final weight choose one

RXD WEIGHT GUYS

40kg/ 50kg/ 60kg/70kg/80kg/85kg/90kg/95kg/100kg Final weight choose one

SCALING

Choose weights as need based on the persons ability. so you may start at 15kg barbell for a girl newbie and 20kg barbell for a guy newbie. Where as a girl beginner might start at 20kg and a guys beginner at 30kg.