WOD Monday 3/12/12

Strength:

   OFF


Conditioning:

   3 Rounds of:
       5 Back Squat (135#/ 95#)
       5 Deadlift (225#/ 145#)
       5 Muscle up
       5 Back Squat (225#/ 145#)
       5 Deadlift (315#/ 195#)
       5 Muscle up
       5 Back Squat (315#/ 195#)
       5 Deadlift (405#/ 245#)
       5 Muscle up

    Intermediate:
    3 Rounds of:
       5 Back Squat (135#/ 95#)
       5 Deadlift (225#/ 145#)
       10 Pull up
       10 Dip
       5 Back Squat (185#/ 115#)
       5 Deadlift (275#/ 165#)
       10 Pull up
       10 Dip
       5 Back Squat (225#/ 145#)
       5 Deadlift (315#/ 195#)
       10 Pull up
       10 Dip

   Beginner:
    3 Rounds of:
       5 Back Squat (95#/ 65#)
       5 Deadlift (145#/ 85#)
       5 Pull up
       5 Dip
       5 Back Squat (145#/ 85#)
       5 Deadlift (195#/ 105#)
       5 Pull up
       5 Dip
       5 Back Squat (195#/ 105#)
       5 Deadlift (245#/ 125#)
       5 Pull up
       5 Dip

   Novice:
    3 Rounds of:
       5 Back Squat (65#/ 45#)
       5 Deadlift (85#/ 65#)
       5 Pull up
       5 Dip
       5 Back Squat (85#/ 55#)
       5 Deadlift (105#/ 75#)
       5 Pull up
       5 Dip
       5 Back Squat (105#/ 65#)
       5 Deadlift (125#/ 85#)
       5 Pull up
       5 Dip

*Change your own weights throughout the workout
*Feel free to scale up to 5 rounds if you're feeling up to it

*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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