WOD Monday 1/9/12

Strength:

   Front Squat 2-2-2-2-2-2-2

Conditioning:

   5 rounds of:
      20 Pull ups
      30 KB swings (53# for men/ 35# for women)
      40 Double Unders


   Intermediate:
   3 rounds of:
      20 Pull ups or Jumping Pull ups
      30 KB swings (53#/ 35#)
      40 Double Unders or Tuck Jumps


   Beginner:
   3 rounds of:
      10 Pull ups or Jumping Pull ups
      20 KB swings (35#/ 26#)
      30 Double Unders or Tuck Jumps


*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.


Front Squat Demo w David Charbonneau



WOD DEMO w Joseph Arias




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