WOD Thursday 12/22/11

Strength:

   OFF


Conditioning:

   7 rounds of:
      3 Power Cleans (205# for men/ 145# for women)
      4 Ring Handstand Pushups


   Intermediate:
   7 rounds of:
      3 Power Cleans (185#/ 125#)
      4 Handstand Pushups


   Beginner:
   7 rounds of:
      3 Power Cleans (135#/ 95#)
      10 Pushups


   Beginner:
   7 rounds of:
      3 Power Cleans (95#/ 65#)
      7 Pushups


*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