Weekend WOD 1/14/11

Strength:

   OFF

Conditioning:

   2 rounds of:
      10 Handstand push ups
      20 Pull ups
      30 Push ups
      40 Box jumps (24"/20")
      50 Double under's


   Intermediate:
   2 rounds of:
      10 Handstand push ups facing the wall
      20 Chin ups
      30 Push ups
      40 Box jumps (20"/16")
      50 Double under's

   Beginner:
  2 rounds of:
      10 Handstand push ups negatives
      20 Jumping pull ups
      30 Push ups from knees
      40 Tuck jumps
      50 Double under's

   Novice:
   2 rounds of:
      10 Assisted handstand push ups 
      20 Inverted rows
      30 Incline push ups (ex: place hands on bench)
      40 Squats
      50 Jump rope singles




*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.