WOD Monday 12/19/11

Strength:

   OFF


Conditioning:
   Today's WOD was the last event from the "The King of Queens" Competition at CrossFit Queens this pass weekend.

   Back Squat 10000# for men/ 7000# for women
      - After every 8 reps, you must complete a 20' rope climb
      - You can pick whatever weight you like. The less weight you use, the more reps you will have to complete, and the more rope climbs you will have to do. For Example: If you use 225#, you will have to complete 45 reps, thus a total of 5 rope climbs.


   Intermediate:
   Back Squat 8000#/ 5600#
      - After every 8 reps, you must complete 10 Pull ups *Do Rope Pull ups if your able


   Beginner:
   Back Squat 6000#/ 4200#
      - After every 8 reps, you must complete 10 Pull ups or Jumping Pull ups


   Novice:
   Back Squat 4000#/ 2800#
      - After every 8 reps, you must complete 10 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 (using 225#) and Joe Marble (using 185#)




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