November 13, 2011

WOD Monday 11/14/11

Strength:

   Shoulder Press 5-5-5-5-5

 
Conditioning:

   3 rounds of:
     5 Power Clean (225# for men/ 155# for women)
     10 Box Jump
     15 Pull up

   Intermediate:
     (185#/ 135#)

   Beginner:
     (135#/ 95#)

   Novice:
     (95#/ 65#)

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


WOD DEMO w David Charbonneau


Post Weight and Time to comments




Posted by at 9:53 PM
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2 comments:

  1. bearded heroNovember 15, 2011 at 1:30 AM

    Nice work out. Took me 5:08 (155 on the cleans as I work my way up to the heavy weights).

    ReplyDelete
  2. David CharbonneauNovember 15, 2011 at 3:11 PM

    Nice job bearded hero! Keep working on those Cleans and you'll be doing the prescribed weight in no time!

    ReplyDelete

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