Friday Feb 12th, 2010
Down the Ladder, Up the Ladder
Friday’s WOD consisted of both a descending ladder and an ascending ladder. The WOD is 10 rounds, in each round you’ll do ring dips, kettlebell swings, and toes-to-bar. For the ring dips, you start at 10 in the first round, and in each subsequent round you do one fewer rep, until you complete just one in the last round. For the toes-to-bar the ladder works in reverse, starting at 1 and ending with 10. Each round has 10 kettlebell swings.
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Weighted Pullups
5 - 5 - 5 - 5 - 5
Conditioning WOD
“10 Rounds with 2 Ladders”
For time:
- 10 Ring Dips, 10 Kettlebell Swings, 1 Toes-To-Bar
- 9 Ring Dips, 10 Kettlebell Swings, 2 Toes-To-Bar
- 8 Ring Dips, 10 Kettlebell Swings, 3 Toes-To-Bar
- 7 Ring Dips, 10 Kettlebell Swings, 4 Toes-To-Bar
- 6 Ring Dips, 10 Kettlebell Swings, 5 Toes-To-Bar
- 5 Ring Dips, 10 Kettlebell Swings, 6 Toes-To-Bar
- 4 Ring Dips, 10 Kettlebell Swings, 7 Toes-To-Bar
- 3 Ring Dips, 10 Kettlebell Swings, 8 Toes-To-Bar
- 2 Ring Dips, 10 Kettlebell Swings, 9 Toes-To-Bar
- 1 Ring Dips, 10 Kettlebell Swings, 10 Toes-To-Bar
Scaling options: L1) Do every other round. L2) Start at the round with 6 Ring Dips.
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