November 29, 2011

WOD Wednesday 11/30/11

Strength:

   Overhead Squat 3-3-3-3-3


Conditioning:

   5 rounds of:
     5 Squat Snatch (135# for men/ 95# for women)
     12 KB swings (70#/ 53#)

   
   Intermediate: 
   5 rounds of:
     5 Squat Snatch (95#/ 65#)
     12 KB swings (53#/ 35#)


   Beginner: 
   5 rounds of:
     5 Squat Snatch (45#/ 35#)
     12 KB swings (35#/ 26#)  


* If you are not able to do Snatches yet, practice. You may also substitute Overhead Squats for Snatches.


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



Strength WOD Demo w David Charbonneau



WOD Demo w David Charbonneau and Joey Marble





Post Weights and Times to Comments
     

 

1 comment:

  1. over head squat is still a skill i'm working on. i did the 3x5 at 135lbs.
    the conditioning was brutal but fun. the kettles proved to be pretty harsh to my developing quads.the conditioning took me 10:39 (95 ss/2pood).

    ReplyDelete