Strength:
MAX Bench Press
MAX Weighted Pull up
Conditioning:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
3 Weighted Pull ups (45# for men/ 30# for women)
3 Bench Press (225#/ 155#)
Intermediate:
AMRAP 15 of:
3 Weighted Pull ups (25#/ 15#)
3 Bench Press (185#/ 135#)
Beginner:
AMRAP 15 of:
3 Pull ups
3 Bench Press (135#/ 95#)
Novice:
AMRAP 10 of:
5 Pull ups or Jumping Pull ups
5 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.
Joseph Arias does a 120# Weighted Pull up at a Body Weight of 220#
WOD DEMO w Joseph Arias and Thomas Maresca
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