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“Triplet Ladder”

By 01/25/2011No Comments

:startwod:

Warm Up

Joint Mobility and Agility Drills

Workout of the Day (WOD)

“Triplet Ladder”
As many rounds as possible in 20 minutes
Kettlebell Swings 70M/53W    1 -2- 3- 4 – 5 -6-etc…..
Toe 2 Bar                                2 -4- 6- 8 -10-12 etc…..
100 Meter Sprint after each round

Cool Down

Band Stretch and/or Foam Roll

Olympic Weightlifting 630PM Only !!!!!!!!!

Snatch Technique

:endwod:

Coaches Notes:  On the Triplet Ladder move up the ladder as follows 1 Kettlebell Swing, 2 Toe 2 Bar, Run 100 Meters, 2 Kettlebell Swings, 4 Toe 2 Bar, Run 100 Meters, 3 Kettlebell Swings, 6 Toe 2 Bar, Run 100 Meters, etc………  Climb as high as you can get on the ladder in 20 minutes.   Standard will be American Kettlebell Swings and both Feet must hit bar during Toe 2 Bar or its a no rep.

Steven