WOD Friday 1/13/12

Strength:

   Ring Dips 5-4-3-2-1

Conditioning:

   4 rounds of:
      10 Burpees
      15 Overhead Squats (95#/ 65#)
      20 Glute Ham Developer (GHD) Sit ups


   Intermediate:
   3 rounds of:
      10 Burpees
      15 Overhead Squats (65#/ 45#)
      20 Glute Ham Developer (GHD) Sit ups


   Beginner:
   3 rounds of:
      10 Burpees
      15 Overhead Squats (45#/ 35#)
      20 Sit ups


   Novice:
   3 rounds of:
      10 Burpees
      15 Squats
      20 Sit ups



*If you do not have a GHD, feel free to be creative. In our WOD DEMO we use a GHD that we made using stuff we found at the gym. You can also substitute decline sit ups or do double the amount of sit ups.

*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.


Ring Dip DEMO w Joe "Marble" Cosenza


WOD DEMO w David Charbonneau -- First round of WOD




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