Friday, October 28, 2011

WOD- Cardio 2 REPEAT

20 Minute AMRAP ( as many reps as possible) using an Ascending Ladder for Repetitions.

Directions:  Perform the exercises in the order they are given. Perform each repetition on the right and left side before moving onto the next exercise.  Once the 20 min time limit starts, you will perform 1 rep of each exercise on each arm.  You will then repeat the order using 2 reps on each arm, followed by 3,4,5,6.....Keep moving until your time runs out, at which point, you will log the highest repetition (or round) you made it to, plus any partial rounds.

1 Arm Swing

Compare to 8/13/11


  1. 9AM

    Amy-12k; 7+2 thrusters
    Linda-12k; 8+1 windmills
    Gabe-16k; 9
    Leslie C. - 15#; 7
    Fritz- 16k; 6+7 thrusters (R)
    Kathy- 8k; 7+5 swings (R)

  2. 10AM

    Lina- 20#; 7+8 snatches
    Karen- 15#; 5+6 windmills
    Jeff- 16k; 6+7 windmills
    Dave- 16k; 5+9 thrusters
    Julie- 8k; 6
    Pat- 16k; 5
    Larry- 16k; 7