WOW week #20

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 WOD 1

Elizabeth Ladder
AMRAP-12

3-6-9-12-15-18-21...

Squat Clean (135/ 95#)
Ring Dips

Compare to 5/14/12


WOD 2

Overhead Squat

5-4-3-2-1-1-1

Compare to 5/15/12


WOD 3

Burpee / Clean Ladder

5 Bars of
7 Burpee
1 Clean

Every minute on the minute, the athlete will rotate to the next bar and perform 7 burpees

Within the remainder of that minute, the athlete will attempt 1 clean
If successful, the athlete will continue to the next bar (at the start of the minute)

When the athlete misses a clean (aka -'falls off the ladder') - they may re-attempt within the minute, or perform max rep Burpees within the minute as a tie-breaker (similar to the Double-Under / Snatch Ladder at Reagionals this year)

When athletes finish with all 5 bars, they may rest and reset for the next heavier round.


Beginners 
1. 55-60-65-70-75 (Women's bar, rounded up by 2# )

Lighter Lifters & Lady's Rx'd 
(Women's bar, rounded up by 2# )
1. 85-90-95-100-105
2. 110-115-120-125-130

Heavier Lifters & Men's Rx'd
1. 135-145-155-165-175
2. 185-195-205-215-225
3. 235-245-255-265-275


Compare to 5/16/12


WOD 4

Nicole (Variation)
AMRAP-20

400 m Run
Pull-Ups*

*In this variation, athletes will select a fixed number of pull-ups to perform each and every round.
     Ex. 5, 10, 15, 20, or 25 reps

Compare to 5/17/12


WOD 5

Diane Ladder
AMRAP - 12

3-6-9-12-15-18-21 ... etc.

Deadlift (225 / 155#)
Handstand Push-Ups

Compare to 5/18/12


WOD 6

Double Pyramid Helen
Team WOD: In teams of 2 perform

1200 m Run
63 Kettlebell Swings
36 Pull-ups
800 m Run
42 Kettlebell Swings
24 Pull-ups
400 m Run
21 Kettlebell Swings
12 Pull-ups

Compare to 5/19/12

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