Oh Squat
3-3-3-3-3
Conditioning:
21-15-9 of:
High pulls (135#/95#)*start in the same position as you would for a clean*
Conditioning:
21-15-9 of:
High pulls (135#/95#)*start in the same position as you would for a clean*
Burpees
Intermediate:
Beginner:
*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.
Intermediate:
High pulls (95#/65#)
Burpees
Beginner:
High pulls from hang position (65#/45#)
Squat thrust
*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.
Post time to comments
Joe arias pulls a 4:30 on the dot to take out the infamous joe marble!!
ReplyDeleteWho's filming?? Lol
ReplyDeletewho ever filmed this should banished from the blog!
ReplyDeleteHe's a liar, Joe told everyone he did this in 3.47. If we filled sauce kettles with Joe's lies they would over flow and then we would run out of jars.
ReplyDelete- Roy
greatest comment so far on the blog belongs to ROY!
ReplyDelete