November 16, 2011

WOD Thursday 11/17/11

Strength:

   OFF


Conditioning:

   3 rounds of:
     6 Back Squat (315# for men/ 205# for women)
     9 Box Jump
     12 Burpee
     15 Double Under


   Intermediate:
   3 rounds of:
     6 Back Squat (225# for men/ 155# for women)
     9 Box Jump
     12 Burpee
     15 Double Under or Tuck Jump


   Beginner:
   3 rounds of:
     6 Back Squat (135# for men/ 95# for women)
     9 Box Jump
     12 Burpee
     15 Double Under or Tuck Jump


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


WOD DEMO w David Charbonneau





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Posted by at 9:26 PM
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4 comments:

  1. bearded heroNovember 16, 2011 at 11:45 PM

    That will surely cause some serious quad destruction. It burns alread.

    ReplyDelete
  2. bearded heroNovember 17, 2011 at 5:50 PM

    9:58. (205 squat) double unders could definitely use some improvement.

    ReplyDelete
  3. David CharbonneauNovember 17, 2011 at 6:33 PM

    Nice job bearded hero! When I first started doing double unders, I would practice and warm up with them before every workout. I would pick a goal number and have to get to it before I started my WOD. Before I knew it, I was stringing a lot together. Just keep practicing!

    ReplyDelete
  4. David NevoNovember 17, 2011 at 6:45 PM

    6:25 (Intermediate 225 lb squat)

    ReplyDelete

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