3 x 16 Lagniappe 60- Back Rack Step Ups

Back Rack Step Ups to Box

3x16 alternating leg step ups.
Superset with 30 weighted Russian Twists.

-Rest between sets.
-Can add weight



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1/15/2021 - L60 - "James Giberson"

This Firefighter Hero WOD is dedicated to James Giberson, FDNY, Ladder 35, who was killed on September 11, 2001.
The Huguenot resident observed his 20th anniversary with Ladder 35 in Manhattan on Sept. 5, only days before the Trade Center attacks. He was last seen entering Tower 2. It collapsed a short time later, and Mr. Giberson remains among the missing firefighters.


10-9-8-7-6-5-4-3-2-1 Reps:
Front Squats

1-2-3-4-5-6-7-8-9-10 Reps:
Box Jumps

RX+: 185/135#; 30'/24' box
RX: 155/115#; 30'/24' box
Intermediate: 135/95#; 24'/20' box
Scaled: Lower weight; 20'/16' box/ Step-Ups
Scaled:
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Comments

Valerie Hallot 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 13:14
Notes: used 40lb bar

Valerie Hallot 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 35 lbs
Notes: finished at 7:52

Renwick Dumas

Renwick Dumas 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 12:36
Notes: 75lbs, 20 inch box

Renwick Dumas

Renwick Dumas 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 65.0 lbs
Notes: 14lb wb

Renwick Dumas

Renwick Dumas 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 65.0 lbs

Ifeanyi umeugo

Ifeanyi umeugo 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 11:06

Ifeanyi umeugo

Ifeanyi umeugo 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 95 lbs

Katherine Cantwell 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 12:52
Notes: 75lbs for front squat

Katherine Cantwell 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 65 lbs

Hunter Temple

Hunter Temple 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 13:12

Hunter Temple

Hunter Temple 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 75 lbs

René Houston

René Houston 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 11:07
Notes: 16inch box/75 FS

René Houston

René Houston 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 75 lbs
Notes: 10lb wall ball RT

Darrell Alexander 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 13:00
Notes: 65

Eric Milton

Eric Milton 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 12:59
Notes: 135#

Eric Milton

Eric Milton 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 75 lbs
Notes: 55, 65, 75

Darrell Alexander 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 45 lbs

Scott Gelpi

Scott Gelpi 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 9:37
Notes: 95lb / 24 box

Cason Key 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 16:54
Notes: 95 front squat, 12 in box

Cason Key 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 55 lbs

Jared Stanton

Jared Stanton 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 17:32
Notes: 135lbs, 24"box

kv (kenyatta) harper

kv (kenyatta) harper 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 14:15
Notes: 70#

Myron Shaffer 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 65 lbs
Notes: r1 45 r2 55 r3 65

Myron Shaffer 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 11:54
Notes: 115# front squats 20" box jumps

Ben Mount

Ben Mount 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 10:02
Notes: 105 # fs, 24" box

Ben Mount

Ben Mount 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 45 lbs
Notes: 30" box rd 1 and 2, 24" rd 3

Aldo Martinez

Aldo Martinez 1 week, 4 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 65 lbs
Notes: 45 - 55 - 65

Aldo Martinez

Aldo Martinez 1 week, 4 days ago / Reply

1/15/2021 - L60 - "James Giberson": 10:51
Notes: 115 # FS & 20"

Whitney Popillion

Whitney Popillion 1 week, 5 days ago / Reply

Lagniappe 60- Back Rack Step Ups: 45.0 lbs
Notes: 12# KB/ 6 minutes 35 sec

Whitney Popillion

Whitney Popillion 1 week, 5 days ago / Reply

1/15/2021 - L60 - "James Giberson": 12:00
Notes: 55#/box jumps

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