WOD Thursday 3/22/12

Strength:

   OFF


Conditioning:

   5 rds of:
      As Many Reps As Possible in 2 minutes of:
          1 Strict Weighted Pull up (20#/ 15#)
          1 KB Snatch, each arm (70#/ 53#)
          2 Strict Weighted Pull up (20#/ 15#)
          2 KB Snatch, each arm (70#/ 53#)
          Continue increasing by rep until the time has expired
       Rest 2 minutes

   Intermediate:
   5 rds of:
      As Many Reps As Possible in 2 minutes of:
          1 Strict Pull up
          1 KB Snatch, each arm (53#/ 35#)
          2 Strict Pull up
          2 KB Snatch, each arm (53#/ 35#)
          Continue increasing by rep until the time has expired
       Rest 2 minutes

   Intermediate:
   5 rds of:
      As Many Reps As Possible in 2 minutes of:
          1 Inverted Row
          1 KB Snatch, each arm (35#/ 26#)
          2 Inverted Row
          2 KB Snatch, each arm (35#/ 26#)
          Continue increasing by rep until the time has expired
       Rest 2 minutes


Extra/ Competition training:
 
   10 rds of:
       Sprint 25m
       Rest 30 seconds


*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




Post Reps completed to comments