More Metal Ladders
All East Charlotte BackblastsOctober 5th, 2018
5 metal dudes posted under the sodium yellow lights hungry for some ladder work on the meat grinder.
WARMUP
- SSH x 21IC
- Merkins x 5 IC
- IW x 20 IC
- Merkins x 5 IC
- Wind Mills x 10 IC
THE LADDERS
- Ladder 1 (each pax uses 2 bells; one for moving up the ladder, one for work at the base of the ladder)
- work at the base of the ladder = 5 lawn mowers, each side
- work climbing the ladder = 5 good mornings
- Waiter’s Carry the KB from base line to first line
- do 5 good mornings, leave the bell at the line when done.
- bear crawl back to the baseline
- do 5 LM each side with the baseline bell
- go move the ladder bell from 1st to 2nd, similar to the first
- do the work, bear crawl back.
- rinse and repeat all the way up the ladder, 18 lines, and back down again
- Ladder 2 (pax partner according to bell size)
- P1 swings bell 1
- P2 lunge walk + Waiter Carry Bell 2 to the end of the ladder (approx 15yd)
- P2 leave the bell at the end and returns to swap with P1
- P1 goes to bell 2 to lunge walk + waiter carry bell 2 back to P2
- swap
- rinse and repeat the swap till the team has accumulated 200 swings with bell 1
- Ladder 3 (double bell, individual work)
- Double Bell Deadlift x 5 at the baseline
- leave the bells
- lunge walk to line 1
- crawl bear back to base
- deadlifts x 5 at the baseline
- lunges to line 2
- crawl bear back to base
- rinse and repeat in order to advance up the ladder to the top, 1 way (9 lines) or till Q calls time
MARY
- Belled Lugani x 10 IC
- Non-Belled LBC x 20 IC
- Belled Lugani x 10 IC
- Non-Belled KTE x 20 IC
COT
NOTES
- Grinders may be slow, but always work
ANNOUNCEMENTS
- Take up the Passport Challenge! https://f3-meca.com/2018/09/24/challenge-patch-program-the-passport-challenge/
- Happy Hour and Gremlin Event Discussion this Thursday, October 11, 7pm at The Hill Grill & Bar.
AYE!