Not for time do the following ladders. This is a modified version of a crossfit.com WOD, but they didn’t specify how to do it so I did it as a triplet, all three exercises per round. You could also do it as three singlets, do all reps of one before moving to the next. Increase weight per round. Rest as needed.
- 5-5-5-5-5-5-5 x Weighted Dips @ 30lbs/15kg
- 3-3-2-2-1-1-1 x Bench Press
- 3-3-2-2-1-1-1 x Turkish Getups
Results: Bench Press 135-155-185-205(only 1 rep)-195-205-210lbs. Turkish Getups 12-14-16-18-20-21-24kg. Rested 30 – 60 seconds between exercises, 1-2 minutes between rounds.