WOD Tuesday 1/10/12

Strength:

   OFF

Conditioning:

   As Many Rounds As Possible (AMRAP) in 15 minutes of:
      8 Shoulder to Overhead (155# for men/ 105# for women)
      50ft Odd Object Carry (75% of bodyweight)
      15 Box Jumps (24"/ 20")
      50ft Odd Object Carry


   Intermediate:
   AMRAP 15 of:
      8 Shoulder to Overhead (135# for men/ 95# for women)
      50ft Odd Object Carry (50% of bodyweight)
      15 Box Jumps (24"/ 20")
      50ft Odd Object Carry


   Beginner:
   AMRAP 15 of:
      8 Shoulder to Overhead (95# for men/ 65# for women)
      50ft Odd Object Carry (25% of bodyweight)
      15 Box Jumps (20"/ 16")
      50ft Odd Object Carry


   Novice:
   AMRAP 10 of:
      8 Shoulder to Overhead (65# for men/ 45# for women)
      50ft Odd Object Carry (25% of bodyweight)
      15 Box Jumps (20"/ 16")
      50ft Odd Object Carry



*For Shoulder to Overhead, use any means necessary to get the barbell from your shoulders to over your head. This could be a Strict Press, Push Press, or Jerk.

*The odd object can be any object that you would not normally carry. For example: a stone, stack of plates, a loaded bar, even another person. Be creative, there is no wrong choice.

*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 Joseph Arias -- This is the first round of the workout --> He is using a 145# stone




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