WOD Thursday 4/12/12

Strength:

   Back Squat 5-5-5-5-5


Conditioning:

   As Many Rounds As Possible (AMRAP) in 4 minutes of:
       2 Power Clean (225#/ 150#)
       4 Muscle ups
   Rest 6 minutes
   AMRAP 6 of:
       3 Clean and Jerks (185#/ 125#)
       3 Rope Climbs
       6 Burpees
   Rest 4 minutes
   AMRAP 8 of:
       4 Snatch (135#/ 95#)
       8 Pistols
       250m row

   Intermediate:
   As Many Rounds As Possible (AMRAP) in 4 minutes of:
       2 Power Clean (185#/ 125#)
       4 Muscle ups or  (12 pull ups and 12 dips)
   Rest 6 minutes
   AMRAP 6 of:
       3 Clean and Jerks (135#/ 95#)
       3 Rope Climbs or Modified Rope Climbs
       6 Burpees
   Rest 4 minutes
   AMRAP 8 of:
       4 Snatch (95#/ 65#)
       8 Pistols
       250m row

   Beginner:
   As Many Rounds As Possible (AMRAP) in 4 minutes of:
       2 Power Clean (135#/ 95#)
       4 Muscle ups or  (8 pull ups and 8 dips)
   Rest 6 minutes
   AMRAP 6 of:
       3 Clean and Jerks (95#/ 65#)
       3 Rope Climbs or Modified Rope Climbs
       6 Burpees
   Rest 4 minutes
   AMRAP 8 of:
       4 Snatch (65#/ 45#)
       8 Pistols
       250m row


*This WOD is from CrossFit Invictus


*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.



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