Title | Wojo Style Ladder | |||
Date | 10/6/2020 | |||
Conditions | Nice 55 degrees | |||
QIC | Timber | |||
PAX | Skipper, Bolt, Harper Valley, Cornwallis, Schrute, Abacus, Sacajaweah, Mayhem, Neon, Mayplant, Big Load, Stats, Abby Wambach, Gameplan, Whaler, Crackhead, DuFresne, Heisenberg, Bird, Wojo, Timber | |||
Intro | Q deciced to try a ladder inspired by some of Wojo’s classic beatdowns. Based YHC’s sweat meter the constant movement paid off. Besides a few traffic problems, all was good! | |||
Disclaimer | Not a Professional | |||
Warm Up | Exercise | Reps | IC or OYO | |
SSH | X | 20 | IC | |
Prisoner Squat | X | 15 | IC | |
Windmills | X | 15 | IC | |
Imperial walker | X | 20 | IC | |
TTH | X | 15 | IC | |
The Thang | ||||
Ladder Circuit to Camden Elementary and Back | ||||
Starting with 5 burpees we added an exercise with each stop and deleted on the way back | ||||
At top of the ladder (School) we performed ascending curb crawls 1-10 using Box Cutters | 55 | |||
Plank routine before heading back down the ladder | ||||
Totals | ||||
Stop 1 | Burpees | X | 5 | 55 |
Stop 2 | BBSU’s | X | 10 | 90 |
Stop 3 | Merkins | X | 15 | 105 |
Stop 4 | Squats | X | 20 | 100 |
Stop 5 | Carolina Drydocks | X | 25 | 75 |
Stop 6(School) | SSH | X | 30 | 30 |
1-4 ratio BBSU’s to American Hammers for a total of 10 Sit Ups and 40 Hammers last round | ||||
Run Back to Picnic Table at the Shovel Flag | ||||
COT, Count-O-Rama, BOM | ||||
Announcements | CHS Baseball Golf Tourney at CCC Nov 5-Skipper | |||
Moleskin | An honor to lead |
- When: 2020-10-06
- QIC: Timber
- The PAX: Skipper, Bolt, Harper Valley, Cornwallis, Schrute, Abacus, Sacajaweah, Mayhem, Neon, Mayplant, Big Load, Stats, Abby Wambach, Gameplan, Whaler, Crackhead, DuFresne, Heisenberg, Bird, Wojo, Timber