February 8, 2012

WOD Thursday 2/9/12

Strength:

   MAX Snatch

Conditioning:

   4 rounds of:
       Run 400 meters
       10 Kettlebell Snatches, Right Arm (53#/ 35#)
       10 Kettlebell Snatches, Left Arm (53#/ 35#)
       10 Handstand Push ups


   Intermediate:
   4 rounds of:
       Run 400 meters
       10 Kettlebell Snatches, Right Arm (35#/ 26#)
       10 Kettlebell Snatches, Left Arm (35#/ 26#)
       20 Push ups


   Beginner:
   4 rounds of:
       Run 400 meters
       20 Swings (53#/ 35#)
       20 Push ups


   Novice:
   4 rounds of:
       Run 400 meters
       20 Swings (35#/ 26#)
       10 Push 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.


MAX Snatch w Joe Arias - 225#



Kettlebell Snatch Tutorial



WOD DEMO w Joey Marble and Joseph Arias





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