WOD Thursday 3/8/12

Strength:

   Weighted Ring Pushups: 5 x 10


Conditioning:

   5 rounds of:
       7 Front Squats (155#/ 105#)
       21 Double Unders

   Intermediate:
   5 rounds of:
       7 Front Squats (135#/ 95#)
       21 Double Unders or Tuck Jumps

   Beginner:
   5 rounds of:
       7 Front Squats (95#/ 65#)
       21 Double Unders or Tuck Jumps

   Novice:
   5 rounds of:
       7 Front Squats (65#/ 45#)
       21 Double Unders or Tuck Jumps


Extra/ Competition Training:

   20-15-10-5 of:
       Box Jump
       KB Swing (53#/ 35#)


*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 Thomas Maresca --> Last round of the workout




Post Times to Comments