Ladder anyone?

Written by "> | posted in Crossfit: My love/hate relationship | 2 Comments

Yesterday’s WOD (workout of the day) was deceiving and more difficult than I thought.  What happens when you put together double-unders, sit-ups, pull-ups and ball slams? Another beauty of  a workout with Coach DC and the Crossfit Langley crew that’s what!

Warm-up – 3 rounds:

• 7 x burpees;
• 10 x jumping squats;
• 15 x walking lunges.

WOD: 12 to 1 ladder for time (25 minute cap)

To make this WOD  interesting, note that the sit-ups and double-unders are doubled up by 2 per set.  The workout looked like this:

• 12 x pull-ups, 12 x 25lbs ball slams, 24 x double-unders, and 24 x ab mat sit-ups;
• 11 x pull-ups, 11 x 25lbs ball slams, 22 x double-unders, and 22 x ab mat sit-ups;
• 10 x pull-ups, 10 x 25lbs ball slams, 20 x double-unders, and 20 x ab mat sit-ups;
• 9 x pull-ups, 9 x 25lbs ball slams, 18 x double-unders, and 18 x ab mat sit-ups;
• 8 x pull-ups, 8 x 25lbs ball slams, 16 x double-unders, and 16 x ab mat sit-ups;
• 7 x pull-ups, 7 x 25lbs ball slams, 14 x double-unders, and 14 x ab mat sit-ups;
• 6 x pull-ups, 6 x 25lbs ball slams, 12 x double-unders, and 12 x ab mat sit-ups;
• 5 x pull-ups, 5 x 25lbs ball slams, 10 x double-unders, and 10 x ab mat sit-ups;
• 4 x pull-ups, 4 x 25lbs ball slams, 8 x double-unders, and 8 x ab mat sit-ups;
• 3 x pull-ups, 3 x 25lbs ball slams, 6 x double-unders, and 6 x ab mat sit-ups;
• 2 x pull-ups, 2 x 25lbs ball slams, 4 x double-unders, and 4 x ab mat sit-ups;
• 1 x pull-ups, 1 x 25lbs ball slams, 2 x double-unders, and 2 x ab mat sit-ups.

My total time to complete was 15:39

Give it a go and post your times and thoughts to comments.