WOD Monday 2/20/12

Strength:

   Thruster 3-3-3-3-3


Conditioning:

   5 rounds of:
       10 Chest to Bar Pull ups
       6 Squat Clean Thrusters (135#/ 95#)
           Then a 800 meter run after completing the 5 rounds

   Intermediate:
   5 rounds of:
       10 Pull ups
       6 Squat Clean Thrusters (115#/ 80#)
           Then a 800 meter run after completing the 5 rounds

   Beginner:
   5 rounds of:
       10 Pull ups or Jumping Pull ups
       6 Squat Clean Thrusters (95#/ 65#)
           Then a 800 meter run after completing the 5 rounds

   Novice:
   3 rounds of:
       10 Pull ups or Jumping Pull ups
       6 Squat Clean Thrusters (65#/ 45#)
           Then a 800 meter run after completing the 3 rounds



Extra Skill Work/ Competition Training (Optional):
 
   Max Parallette Handstand Pushups
   Rest 5 minutes
   Max Handstand Pushups


*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.


Thruster DEMO


WOD DEMO


Extra DEMO




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