December 8, 2011

WOD Friday 12/9/11

Strength:

   OFF


Conditioning:

   "Fran"
   21-15-9 rep rounds of:
     Thruster (95# for men/ 65# for women)
     Pull ups


   Intermediate:
   21-15-9 rep rounds of:
     Thruster (65#/ 45#)
     Pull ups or Jumping Pull ups


   Beginner:
   21-15-9 rep rounds of:
     Thruster (45#/ 35#)
     Pull ups or Jumping Pull ups


*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




Post Times to Comments




Posted by at 9:34 PM
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7 comments:

  1. David NevoDecember 8, 2011 at 10:24 PM

    4:58 as rx'd

    ReplyDelete
  2. Joseph V. AriasDecember 8, 2011 at 10:26 PM

    3:20 as rx'd

    10 seconds slower then last time I hit Fran but its probably because for some reason i couldn't keep a steady rhythm for the pull ups...o well =[

    ReplyDelete
  3. bearded heroDecember 8, 2011 at 10:46 PM

    5:08. thrusters killed me. Pull ups unbroken.

    ReplyDelete
  4. David CharbonneauDecember 9, 2011 at 6:22 AM

    Nice Job Guys! Keep up the good work!

    ReplyDelete
  5. Nick ZanelliDecember 9, 2011 at 12:50 PM

    5:34. My arms were shot after this

    ReplyDelete
  6. Thomas MarescaDecember 9, 2011 at 4:16 PM

    5:16, new pr

    ReplyDelete
  7. samDecember 10, 2011 at 8:27 AM

    8 minutes, need to work on this

    ReplyDelete

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