Weekend WOD

Strength:

   OH Squat  3-3-3-3-3


Conditioning:

CrossFit Games Open 12.5

   Complete as many reps as possible in 7 minutes of the following rep scheme:
      100 pound Thruster, 3 reps
      3 Chest to bar Pull-ups
      100 pound Thruster, 6 reps
      6 Chest to bar Pull-ups
      100 pound Thruster, 9 reps
      9 Chest to bar Pull-ups
      100 pound Thruster, 12 reps
      12 Chest to bar Pull-ups
      100 pound Thruster, 15 reps
      15 Chest to bar Pull-ups
      100 pound Thruster, 18 reps
      18 Chest to bar Pull-ups
      100 pound Thruster, 21 reps
      21 Chest to bar Pull-ups...

Intermediate:
   Complete as many reps as possible in 7 minutes of the following rep scheme:
      75 pound Thruster, 3 reps
      3 Pull-ups
      75 pound Thruster, 6 reps
      6 Pull-ups
      75 pound Thruster, 9 reps
      9 Pull-ups
      75 pound Thruster, 12 reps
      12 Pull-ups
      75 pound Thruster, 15 reps
      15 Pull-ups
      75pound Thruster, 18 reps
      18 Pull-ups
      75 pound Thruster, 21 reps
      21 Pull-ups...


Beginner:
   Complete as many reps as possible in 7 minutes of the following rep scheme:
      45 pound Thruster, 3 reps
      3 inverted rows
      45 pound Thruster, 6 reps
      6 inverted rows
      45 pound Thruster, 9 reps
      9 inverted rows
      45 pound Thruster, 12 reps
      12 inverted rows
      45 pound Thruster, 15 reps
      15 inverted rows
      45 pound Thruster, 18 reps
      18 inverted rows
      45 pound Thruster, 21 reps
      21 inverted rows...



*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

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