WOD Tuesday 10/11/11

Strength:

   

     Bench Press 5-5-5-5-5 

     *Try to move up in weight every set until you reach a 5 rep maximum

Conditioning:

   Elite:

     5 rds of:

       6 Handstand pushups

       12 Chest to bar pullups

       24 walking lunges (35# dumbbells for men/ 25# dumbbells for women)  

   Intermediate:

     5 rds of:

       6 Pushups with elevated feet

       12 Pullups

       24 walking lunges (30# dumbbells for men/ 20# dumbbells for women)

   Beginner:

     5 rds of:

       6 Pushups

       12 Assisted pullups (Jumping pullups, pullups on machine, or pullups with resistance bands)

       24 walking lunges (25# dumbbells for men/ 15# dumbbells for women)

   Novice:

     5 rds of:

       6 Modified pushups (On knees or elevated hands)

       12 Recline rows

       24 walking lunges

*These are merely suggestions. For example: if you can do everything in the intermediate workout except the pullups, don't scale the entire workout down, just scale down the pullups.

* For those trying to lose a little extra weight, complete a hill walk/ jog on a HIGH incline at a moderate speed for 20 minutes.


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