WOD Wednesday 2/1/12

Strength:

   OFF

Conditioning:

   "The Seven"
   7 rounds for time of:
       7 Handstand Push ups
       7 Thrusters (135#/ 95#)
       7 Knees to Elbow
       7 Deadlift (245#/ 170#)
       7 Burpees
       7 KB Swings (70#/ 53#)
       7 Pull ups



   Intermediate:
   7 rounds for time of:
       7 Push ups
       7 Thrusters (115#/ 80#)
       7 Knees to Elbow
       7 Deadlift (185#/ 135#)
       7 Burpees
       7 KB Swings (53#/ 35#)
       7 Pull ups


  Beginner:
   5 rounds for time of:
       5 Push ups
       5 Thrusters (95#/ 65#)
       5 Knees to Elbow
       5 Deadlift (135#/ 95#)
       5 Burpees
       5 KB Swings (35#/ 26#)
       5 Pull ups or Jumping Pull ups


   Novice:
   5 rounds for time of:
       5 Push ups
       5 Thrusters (65#/ 45#)
       5 Knees to Elbow
       5 Deadlift (95#/ 65#)
       5 Burpees
       5 KB Swings (35#/ 26#)
       5 Pull ups or Jumping Pull 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.


WOD DEMO w David Charbonneau --> First rd of WOD




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