Weekend WOD

Strength:

   OFF

Conditioning:

   15 Hang Clean & Lunges with Axle Bar (135#/ 95#), lunge with each leg for each rep
   30 Box Jump (30"/ 24")
   15 Hang Clean & Lunges with Axle Bar


   Intermediate:
   15 Hang Clean & Lunges with Axle Bar (95#/ 65#), lunge with each leg for each rep
   30 Box Jump (24"/ 20")
   15 Hang Clean & Lunges with Axle Bar


   Beginner:
   15 Hang Clean & Lunges with Axle Bar (65#/ 45#), lunge with each leg for each rep
   30 Box Jump (24"/ 20")
   15 Hang Clean & Lunges with Axle Bar


   Novice:
   15 Walking Lunges, each leg
   30 Box Jump
   15 Walking Lunges, each leg



*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




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