WOD Monday 1/30/12

Strength:

   OFF

Conditioning:

   As Many Rounds As Possible (AMRAP) in 7 minutes of:
       10 Overhead Squats (95#/ 65#)
       30 Double Unders
   Rest 1 minute
   AMRAP in 5 minutes of:
       2 Rope Climbs
       14 KB Swings (70#/ 53#)
   Rest 1 minute
   AMRAP in 3 minutes of:
       6 Burpees
       6 DumbBell Ground to Overhead (40#/ 30#)

*Your Score is the Total Number of Reps Completed through all of the AMRAPs.


   Intermediate:
   AMRAP in 7 minutes of:
       10 Overhead Squats (65#/ 45#)
       30 Double Unders or Tuck Jumps
   Rest 1 minute
   AMRAP in 5 minutes of:
       7 Pull ups
       14 KB Swings (53#/ 35#)
   Rest 1 minute
   AMRAP in 3 minutes of:
       6 Burpees
       6 DumbBell Ground to Overhead (30#/ 20#)


   Beginner:
   AMRAP in 7 minutes of:
       10 Overhead Squats (45#/ 35#)
       30 Jump rope skips
   Rest 2 minute
   AMRAP in 5 minutes of:
       7 Pull ups or Jumping Pull ups
       14 KB Swings (35#/ 26#)
   Rest 2 minute
   AMRAP in 3 minutes of:
       6 Burpees
       6 DumbBell Ground to Overhead (20#/ 15#)


*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 and Joseph Arias --> shows first minute of each AMRAP





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