Weekend WOD

Strength:

   OFF

Conditioning:

   3 rounds of:
       7 Muscle ups
       7 Power Snatches (135#/ 95#)
       200m run


   Intermediate:
   3 rounds of:
       7 Chest to Bar Pull ups
       7 Power Snatches (95#/ 65#)
       200m run


   Beginner:
   3 rounds of:
       7 Pull ups or Jumping Pull ups
       7 Power Snatches (65#/ 45#)
       200m run


   Novice:
   3 rounds of:
       7 Pull ups or Jumping Pull ups
       7 Power Snatches (45#/ 35#)
       200m run


*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 Joey Marble




Post Times to Comments