Weekend WOD

Strength:

   OFF


Conditioning:

   "Amanda"
   9-7-5 rep rounds of:
   Muscle up
   Squat Snatch (135# for men/ 95# for women)


   Intermediate:
   9-7-5 rep rounds of:
   3 x Pull up (so 27-21-15)
   3 x Dip (so 27-21-15)
   Squat Snatch (95#/ 65#)


   Beginner:
   9-7-5 rep rounds of:
   Pull up or Jumping Pull up
   Dip
   Squat Snatch (45#/ 35#)


   Novice:
   9-7-5 rep rounds of:
   Pull up or Jumping Pull up
   Bench Dip
   Squat Snatch (PVC pipe/ Broomstick/ Light Bar) --> *Really focus on getting the technique of the movement


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.


WOD DEMO w David Charbonneau




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