WOD Monday 2/27/12

Strength:

   Practice Lifting and/or Carrying Odd Objects

        - This could be anything --> Yoke, Stones, Kegs, etc. There will be a video at the bottom of the page with some examples. Be Creative. You could even carry another person.

Conditioning:

   3 rounds of:

       4 Hang Snatches (135#/ 95#)

       8 Muscle Ups

       50 Double Unders

   Intermediate:

   3 rounds of:

       4 Hang Snatches (115#/ 80#)

       24 Pull ups

       24 Dips

       50 Double Unders or Tuck Jumps

   Beginner:

   3 rounds of:

       4 Hang Snatches (95#/ 65#)

       16 Pull ups or Jumping Pull ups

       16 Dips or Bench Dips

       25 Double Unders or Tuck Jumps

   Novice:

   3 rounds of:

       4 Hang Snatches (65#/ 45#)

       8 Pull ups or Jumping Pull ups

       8 Dips or Bench Dips

       25 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.




Yoke Walking and Keg Pressing with Joseph Arias and Joey Marble



Farmers Walks and Stones to Shoulders with David Charbonneau and Thomas Maresca



WOD DEMO w David Charbonneau and Joseph Arias




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