WOD Tuesday 12/13/11

Strength:

   OFF


Conditioning:

   As Many Rounds As Possible (AMRAP) in 20 minutes of:
     5 Thrusters (135# for men/ 95# for women)
     10 Burpee Box Jump (24"/ 20")
     20 Double Unders


   Intermediate:
   AMRAP 20 of:
      5 Thrusters (115# for men/ 80# for women)
     10 Burpee Box Jump (24"/ 20")
     20 Double Unders or Tuck Jumps


   Beginner:
   AMRAP 20 of:
      5 Thrusters (95# for men/ 65# for women)
     10 Burpee Box Jump (20"/ 16")
     20 Double Unders or Tuck Jumps


   Novice:
   AMRAP 10 of:
      5 Thrusters (65# for men/ 45# for women)
     10 Burpee Box Jump (20"/ 16")
     20 Double Unders or Tuck Jumps


*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 Christina Gloger from CrossFit Long Island City


Team Certified Awesome and CrossFit Long Island City do today's WOD - Some of the guys scaled up to 155# for additional self punishment, fell free to do the same.




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