Parkland CrossFit – WOD 

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Kenny Warden Coach/Owner 49 East First Street, Farmington, MO 63640 573-760-1248 kenny@parklandcrossfit.com
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5/31/2017

WoD:

Endless Summer

10 MINUTE ASCENDING LADDER

This is an ascending ladder of Thrusters and Bar Facing Burpees, with Double Unders for good measure. In 10 minutes complete as many reps as possible. Starting round 1 with 3 Thrusters, 3 Bar Facing Burpees, and 30 Double Unders, each consecutive round increases the reps of Thrusters and Bar Facing Burpees increases by 3 while the reps of Double Unders remain the same. At level 2 there is a twist. The level 2 athlete has the option of completing the prescribed 15 Double Unders or 3x Single Unders. At level 2 the athlete must either do singles or doubles for the duration of the WOD and cannot mix them during the workout. In this case, 3 singles are considered 1 rep. See skill levels below for detailed scaling requirements.

Level 3

Men

Complete at Many Reps as Possible in 10 Minutes:

Opens
3 Thrusters at 95 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 95 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 95 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Masters
3 Thrusters at 95 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 95 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 95 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Master+
3 Thrusters at 75 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 75 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 75 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Women

Complete at Many Reps as Possible in 10 Minutes:

Opens
3 Thrusters at 65 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 65 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 65 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Masters
3 Thrusters at 65 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 65 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 65 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

Master+
3 Thrusters at 55 lbs.
3 Bar Facing Burpees
30 Double Unders

6 Thrusters at 55 lbs.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters at 55 lbs.
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

 
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3 Comments  comments 

3 Responses

  1. Justin

    243 Level 3

  2. Sarah J

    150 Level 2

  3. Dave

    141 Lv 2 Masters plus
    Started 2nd half of Smolov backsquat