Strength:
Hang Snatch 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 5 minutes of:
10 pistols (one legged squats), must do 5 on each leg
Walk on Hands, 20 feet
Intermediate:
AMRAP 5 of:
10 pistols (one legged squats), must do 5 on each leg (Use a box or chair to sit on, if necessary)
Modified Handstand Walk from the Wall, 10 each arm. Click here for demo.
Beginner:
AMRAP 5 of:
10 squats
Modified Handstand Walk from the Plank, 10 each arm. Click here for demo.
*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.
Hang Snatch Demo w Thomas Maresca
WOD DEMO w David Charbonneau and Joey Marble
Post Weights and Times to Comments
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