WOD Wednesday 2/29/12

Strength:

   OFF


Conditioning:

   21 - 15 - 9 rep rounds of: (While wearing a 20# weight vest)
       Pull up
       Box Jump (24"/ 20")
       Push up
   Rest 1 minute (Remove weight vest)
   21 - 15 - 9 of:
       Chest to Bar Pull up
       Box Jump (30"/ 24")
       Handstand Pushup

   Intermediate:
   21 - 15 - 9 rep rounds of:
       Pull up
       Box Jump (24"/ 20")
       Push up
   Rest 1 minute
   Repeat

   Beginner:
   Intermediate:
   21 - 15 - 9 rep rounds of:
       Pull up or Jumping Pull up
       Box Jump (24"/ 20")
       Push up


*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
   



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