MAY 22 2025 · ad-astra
Modified Ladders (Good things come in 3s)
- Q
- Waco
- PAX
- 6
- FNGs
- 0
- AO
- ad-astra
Roster
404DownrangeBig ToeFarmers OnlyDizzyWaco
Backblast: Modified Ladders (Good things come in 3’s)
When: 05/22/2025 @ 05:30
Where: #ao-ad-astra
Q: @Waco
PAX: @Farmers Only @Big Toe @404 @Dizzy @Airball
Count: 6
Warmup:
- 10 - SSH (4 count)
- 10 - Windmills (4 count)
- 5 - Wave of ‘Murkin’s
The Thang:
- (Modified ladders)
- 3 rungs
- Run to 1st cone, job back, 3 reps of exercise
- Run to 2nd cone, jog back, 6 reps of exercise
- Run to 3rd cone, job back, 9 reps of exercise
- Run to 2nd cone, jog back, 6 reps of exercise
- Run to 1st cone, job back, 3 reps of exercise
Repeat for Each Exercise (note, rep count for up/down ladder is 27 reps)
- Exercises:
- Round 1
- Thrusters
- Flutter Kicks (4cnt)
- Squats (Heavy)
- Round 2
- Blockee’s
- LBC
- Lunges (each leg)
- Round 3
- Imperial Blockers
- X-Factor (each side)
- Captain Morgan Squats (each side)
- Bonus Round (moving exercise to each cone, jog back)
- Bear Crawl
- Lunge Walk
- Crab Walk