Continuing the Outlaw cycle ...
AM
A) 5 x 1 Snatch off of the blocks (Knee High) - Heavy - Rest 60 seconds
B) 5 x 1 Clean off of the blocks (Knee High) - Heavy - Rest 60 seconds
C) 5 x 1 Back Squat - 100% of 3 Rep Max - Rest 2 Minutes
D) 3 x 5 Front Squat - Heavy - Rest 90 seconds
PM
A) 3 rounds of:
10 2 box lateral box jumps
15 Handstand Push ups
250m Row
B) Minute 1: 10 GHD sit ups + ME Muscle ups with remaining time
Minute 2: Rest
Minute 3: 15 GHD sit ups + ME Muscle ups with remaining time
Minute 4: Rest
Minute 5: 20 GHD sit ups + ME Muscle ups with remaining time
Post Scores to Comments
Showing posts with label box jump. Show all posts
Showing posts with label box jump. Show all posts
August 14, 2012
July 23, 2012
WOD Monday 7/23/12
AM
A) Strict Press - Tempo: 5 seconds up, 5 second hold at the top, down quickly, and no pause at the bottom
- 5 x 2 - HEAVY sets
B) 7 rounds of:
200m run
5 Hang Squat Snatch (155#/ 105#)
1:1 Work : Rest Ratio
C) 5 X 10 Box Jumps
- Rest about 30 seconds between sets. Work on speed.
PM
Snatch: 3 x 1 @ 75%, 1 x 1 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, 2 x 1 @ 85%, 2 x 1 @ 80%
- rest 60 seconds between efforts
WOD A DEMO w Ron Yellin
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger
Post Scores to Comments
A) Strict Press - Tempo: 5 seconds up, 5 second hold at the top, down quickly, and no pause at the bottom
- 5 x 2 - HEAVY sets
B) 7 rounds of:
200m run
5 Hang Squat Snatch (155#/ 105#)
1:1 Work : Rest Ratio
C) 5 X 10 Box Jumps
- Rest about 30 seconds between sets. Work on speed.
PM
Snatch: 3 x 1 @ 75%, 1 x 1 @ 80%, 1 x 1 @ 85%, 3 x 1 @ 90%, 2 x 1 @ 85%, 2 x 1 @ 80%
- rest 60 seconds between efforts
WOD A DEMO w Ron Yellin
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger
Post Scores to Comments
July 20, 2012
WOD Friday 7/20/12
A) Overhead Squat - Work up to 80% of your Max
B) 10 Overhead Squats (155#/ 105#)
10 Box Jump Overs
10 Fat Bar Thrusters (135#/ 95#)
10 Power Cleans (205#/ 125#)
10 Toes to Bar
10 Burpee Muscle Ups
10 Toes to Bar
10 Power Cleans
10 Fat Bar Thrusters
10 Box Jump Overs
10 Overhead Squats
C) 4 rounds of:
Max Effort Strict Pull ups
45 seconds Rest
If you missed it, check out WOD B from the CrossFit Games this past weekend here
Post Scores to Comments
B) 10 Overhead Squats (155#/ 105#)
10 Box Jump Overs
10 Fat Bar Thrusters (135#/ 95#)
10 Power Cleans (205#/ 125#)
10 Toes to Bar
10 Burpee Muscle Ups
10 Toes to Bar
10 Power Cleans
10 Fat Bar Thrusters
10 Box Jump Overs
10 Overhead Squats
C) 4 rounds of:
Max Effort Strict Pull ups
45 seconds Rest
If you missed it, check out WOD B from the CrossFit Games this past weekend here
Post Scores to Comments
July 16, 2012
WOD Monday 7/16/12
A) Front Squat - Heavy 5
B) 800m Run, then:
3 rounds of:
25 Pull ups
25 Box Jumps
25 Burpees, then:
1000m Row
Post Scores to Comments
July 12, 2012
WOD Thursday 7/12/12
A) Snatch - Heavy Single
B) 10 Deadlift (345#/ 225#)
20 Pull ups
30 Box Jumps
40 KB Swings (70#/ 53#)
50 Double Unders
40 KB Swings
30 Box Jumps
20 Pull ups
10 Deadlift
*Post Scores to Comments
B) 10 Deadlift (345#/ 225#)
20 Pull ups
30 Box Jumps
40 KB Swings (70#/ 53#)
50 Double Unders
40 KB Swings
30 Box Jumps
20 Pull ups
10 Deadlift
*Post Scores to Comments
June 24, 2012
WOD Sunday 6/24/12
A) 5 rounds of:
5 Deadlift (315#/ 205#)
10 Handstand Pushups
5 Power Cleans (205#/ 135#)
B) 5 rounds of:
20 ft Handstand Walk
1 Legless Rope Climb
C) In Teams of Three complete the following:
100 Box Jumps (20")
100 Toes to Bar
100 Wallball
100 KB Snatches (35#/ 26#)
100 Weighted Sit ups (25#)
100 Burpee Pull ups
*Only One Person working at a time
*Must complete the tasks in order
Post Scores to Comments
5 Deadlift (315#/ 205#)
10 Handstand Pushups
5 Power Cleans (205#/ 135#)
B) 5 rounds of:
20 ft Handstand Walk
1 Legless Rope Climb
C) In Teams of Three complete the following:
100 Box Jumps (20")
100 Toes to Bar
100 Wallball
100 KB Snatches (35#/ 26#)
100 Weighted Sit ups (25#)
100 Burpee Pull ups
*Only One Person working at a time
*Must complete the tasks in order
Post Scores to Comments
June 20, 2012
WOD Wednesday 6/20/12
A) 10 rds of:
2 HEAVY Back Squat
60 seconds Rest
B) 5 rds of:
20 Chest to Bar Pull ups
15 Box Jumps (30"/ 24")
10 GHD Sit ups
*Finish with 200 Double Unders
Post Scores to Comments
2 HEAVY Back Squat
60 seconds Rest
B) 5 rds of:
20 Chest to Bar Pull ups
15 Box Jumps (30"/ 24")
10 GHD Sit ups
*Finish with 200 Double Unders
Post Scores to Comments
June 4, 2012
WOD Monday 6/4/12
A) Max Height Box Jump
B) Back Squat - Heavy Double
C) 3 rounds of:
Max Rep Back Squat (90% of Double)
Max Rep Box Jump in 1 minute (30"/ 24")
Rest 90 seconds
D) 21-15-9 of:
GHD Sit up
Back Extension
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w Ron Yellin (50")
WOD C DEMO w David Charbonneau (365#) - Prepare for the hilarious bail
Post Scores to Comments
B) Back Squat - Heavy Double
C) 3 rounds of:
Max Rep Back Squat (90% of Double)
Max Rep Box Jump in 1 minute (30"/ 24")
Rest 90 seconds
D) 21-15-9 of:
GHD Sit up
Back Extension
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w Ron Yellin (50")
WOD C DEMO w David Charbonneau (365#) - Prepare for the hilarious bail
Post Scores to Comments
April 18, 2012
WOD Thursday 4/19/12
Strength:
Snatch: 3 rep max - Touch and Go (The only place the bar can rest is overhead)
Conditioning:
3 rounds of:
400m run
20 Wallballs
15 Chest to Bar Pull ups
10 Box Jump (30"/ 24")
5 Rope Climb
Intermediate:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Rope Climb
Beginner:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Modified Rope Climb
Post Weight and Times to Comments
Snatch: 3 rep max - Touch and Go (The only place the bar can rest is overhead)
Conditioning:
3 rounds of:
400m run
20 Wallballs
15 Chest to Bar Pull ups
10 Box Jump (30"/ 24")
5 Rope Climb
Intermediate:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Rope Climb
Beginner:
3 rounds of:
400m run
20 Wallballs
15 Pull ups
10 Box Jump (24"/ 20")
3 Modified Rope Climb
Post Weight and Times to Comments
April 7, 2012
Weekend WOD
Strength:
OFF
Conditioning:
21-15-9 rep rounds of:
Deadlift (315#/ 205#)
Box Jump (30"/ 24")
Intermediate:
21-15-9 rep rounds of:
Deadlift (225#/ 155#)
Box Jump (24"/ 20")
Beginner:
21-15-9 rep rounds of:
Deadlift (135#/ 95#)
Box Jump (24"/ 20")
*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 from last years Northeast Regional
Post Times to Comments
OFF
Conditioning:
21-15-9 rep rounds of:
Deadlift (315#/ 205#)
Box Jump (30"/ 24")
Intermediate:
21-15-9 rep rounds of:
Deadlift (225#/ 155#)
Box Jump (24"/ 20")
Beginner:
21-15-9 rep rounds of:
Deadlift (135#/ 95#)
Box Jump (24"/ 20")
*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 from last years Northeast Regional
Post Times to Comments
April 4, 2012
WOD Thursday 4/5/12
Strength:
Front Squat 5-5-5-5-5
Conditioning:
21-15-9 rep rounds of:
Chest to Bar Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (135#/ 95#)
KB Swing (70#/ 53#)
Intermediate:
21-15-9 rep rounds of:
Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (95#/ 65#)
KB Swing (53#/ 35#)
Beginner:
21-15-9 rep rounds of:
Pull ups or Jumping Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (65#/ 45#)
KB Swing (35#/ 26#)
*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.
Post Weights and Times to Comments
Front Squat 5-5-5-5-5
Conditioning:
21-15-9 rep rounds of:
Chest to Bar Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (135#/ 95#)
KB Swing (70#/ 53#)
Intermediate:
21-15-9 rep rounds of:
Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (95#/ 65#)
KB Swing (53#/ 35#)
Beginner:
21-15-9 rep rounds of:
Pull ups or Jumping Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (65#/ 45#)
KB Swing (35#/ 26#)
*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.
Post Weights and Times to Comments
March 12, 2012
WOD Tuesday 3/13/12
Strength:
OFF
Conditioning:
5 rounds of:
800m run
40 Double Unders
20 Box Jumps
10 KB Swings (70#/ 53#)
Intermediate:
5 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (53#/ 35#)
Beginner:
3 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (35#/ 26#)
*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.
Post Times to Comments
OFF
Conditioning:
5 rounds of:
800m run
40 Double Unders
20 Box Jumps
10 KB Swings (70#/ 53#)
Intermediate:
5 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (53#/ 35#)
Beginner:
3 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (35#/ 26#)
*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.
Post Times to Comments
March 9, 2012
Weekend WOD
Strength:
OFF
Conditioning:
CrossFit Games Open WOD 12.3
As Many Rounds As Possible (AMRAP) in 18 minutes of:
15 Box Jump
12 Push Press (115#/ 75#)
9 Toes to Bar
Intermediate:
AMRAP 18 of:
15 Box Jump
12 Push Press (95#/ 65#)
9 Knees to Elbow
Beginner:
AMRAP 18 of:
15 Box Jump
12 Push Press (65#/ 45#)
9 Knees to Elbow
You can view the full workout description here
OFF
Conditioning:
CrossFit Games Open WOD 12.3
As Many Rounds As Possible (AMRAP) in 18 minutes of:
15 Box Jump
12 Push Press (115#/ 75#)
9 Toes to Bar
Intermediate:
AMRAP 18 of:
15 Box Jump
12 Push Press (95#/ 65#)
9 Knees to Elbow
Beginner:
AMRAP 18 of:
15 Box Jump
12 Push Press (65#/ 45#)
9 Knees to Elbow
You can view the full workout description here
March 4, 2012
WOD Monday 3/5/12
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
50 ft Walking Lunge (With your bodyweight on your back)
6 Box Jumps (42"/ 36")
Intermediate:
AMRAP 10 of:
50 ft Walking Lunge (75% of Body weight)
6 Box Jump (36"/ 30")
Beginner:
AMRAP 10 of:
50 ft Walking Lunge (50% of Body weight)
6 Box Jump (30"/ 24")
Novice:
AMRAP 10 of:
50 ft Walking Lunge (25% of Body weight)
6 Box Jump (24"/ 20")
*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 Andrew Gelber
Post Rounds and Reps Completed
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
50 ft Walking Lunge (With your bodyweight on your back)
6 Box Jumps (42"/ 36")
Intermediate:
AMRAP 10 of:
50 ft Walking Lunge (75% of Body weight)
6 Box Jump (36"/ 30")
Beginner:
AMRAP 10 of:
50 ft Walking Lunge (50% of Body weight)
6 Box Jump (30"/ 24")
Novice:
AMRAP 10 of:
50 ft Walking Lunge (25% of Body weight)
6 Box Jump (24"/ 20")
*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 Andrew Gelber
Post Rounds and Reps Completed
February 28, 2012
WOD Wednesday 2/29/12
Strength:
OFF
Conditioning:
21 - 15 - 9 rep rounds of: (While wearing a 20# weight vest)
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute (Remove weight vest)
21 - 15 - 9 of:
Chest to Bar Pull up
Box Jump (30"/ 24")
Handstand Pushup
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute
Repeat
Beginner:
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up or Jumping Pull up
Box Jump (24"/ 20")
Push up
*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 Times to Comments
OFF
Conditioning:
21 - 15 - 9 rep rounds of: (While wearing a 20# weight vest)
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute (Remove weight vest)
21 - 15 - 9 of:
Chest to Bar Pull up
Box Jump (30"/ 24")
Handstand Pushup
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up
Box Jump (24"/ 20")
Push up
Rest 1 minute
Repeat
Beginner:
Intermediate:
21 - 15 - 9 rep rounds of:
Pull up or Jumping Pull up
Box Jump (24"/ 20")
Push up
*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 Times to Comments
February 21, 2012
WOD Wednesday 2/22/12
Strength:
OFF
Conditioning:
Second Workout from the 2011 CrossFit Games Open:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
9 Deadlift (155#/ 105#)
12 Hand Release Push ups
15 Box Jumps (24"/ 20")
Intermediate:
AMRAP 15 of:
9 Deadlift (115#/ 80#)
12 Hand Release Push ups
15 Box Jumps (24"/ 20")
Beginner:
AMRAP 15 of:
9 Deadlift (95#/ 65#)
12 Hand Release Push ups
15 Box Jumps (20"/ 16")
Extra/ Competition Workout (Optional):
Complete 50 Chest to Bar Pull ups
Intermediate: 50 Pull ups
*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 and Joey Marble
Post Rounds to Comments
OFF
Conditioning:
Second Workout from the 2011 CrossFit Games Open:
As Many Rounds As Possible (AMRAP) in 15 minutes of:
9 Deadlift (155#/ 105#)
12 Hand Release Push ups
15 Box Jumps (24"/ 20")
Intermediate:
AMRAP 15 of:
9 Deadlift (115#/ 80#)
12 Hand Release Push ups
15 Box Jumps (24"/ 20")
Beginner:
AMRAP 15 of:
9 Deadlift (95#/ 65#)
12 Hand Release Push ups
15 Box Jumps (20"/ 16")
Extra/ Competition Workout (Optional):
Complete 50 Chest to Bar Pull ups
Intermediate: 50 Pull ups
*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 and Joey Marble
Post Rounds to Comments
February 9, 2012
WOD Friday 2/10/12
Strength:
OFF
Conditioning:
"Filthy Fifty"
50 Box Jump
50 Jumping Pull ups
50 Kettlebell Swings (35#/ 26#)
50 Walking Lunge Steps
50 Knees to Elbow
50 Push Press (45#/ 35#)
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Unders
Beginner:
25 Box Jump
25 Jumping Pull ups
25 Kettlebell Swings (35#/ 26#)
25 Walking Lunge Steps
25 Knees to Elbow
25 Push Press (45#/ 35#)
25 Back Extension
25 Wall Ball
25 Burpee
25 Double Unders or Tuck Jumps
Post Times to Comments
OFF
Conditioning:
"Filthy Fifty"
50 Box Jump
50 Jumping Pull ups
50 Kettlebell Swings (35#/ 26#)
50 Walking Lunge Steps
50 Knees to Elbow
50 Push Press (45#/ 35#)
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Unders
Beginner:
25 Box Jump
25 Jumping Pull ups
25 Kettlebell Swings (35#/ 26#)
25 Walking Lunge Steps
25 Knees to Elbow
25 Push Press (45#/ 35#)
25 Back Extension
25 Wall Ball
25 Burpee
25 Double Unders or Tuck Jumps
Post Times to Comments
January 20, 2012
Weekend WOD
Strength:
OFF
Conditioning:
15 Hang Clean & Lunges with Axle Bar (135#/ 95#), lunge with each leg for each rep
30 Box Jump (30"/ 24")
15 Hang Clean & Lunges with Axle Bar
Intermediate:
15 Hang Clean & Lunges with Axle Bar (95#/ 65#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Beginner:
15 Hang Clean & Lunges with Axle Bar (65#/ 45#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Novice:
15 Walking Lunges, each leg
30 Box Jump
15 Walking Lunges, each leg
*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 Times to Comments
OFF
Conditioning:
15 Hang Clean & Lunges with Axle Bar (135#/ 95#), lunge with each leg for each rep
30 Box Jump (30"/ 24")
15 Hang Clean & Lunges with Axle Bar
Intermediate:
15 Hang Clean & Lunges with Axle Bar (95#/ 65#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Beginner:
15 Hang Clean & Lunges with Axle Bar (65#/ 45#), lunge with each leg for each rep
30 Box Jump (24"/ 20")
15 Hang Clean & Lunges with Axle Bar
Novice:
15 Walking Lunges, each leg
30 Box Jump
15 Walking Lunges, each leg
*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 Times to Comments
January 13, 2012
Weekend WOD 1/14/11
Strength:
OFF
Conditioning:
2 rounds of:
10 Handstand push ups
20 Pull ups
30 Push ups
40 Box jumps (24"/20")
50 Double under's
Intermediate:
2 rounds of:
10 Handstand push ups facing the wall
20 Chin ups
30 Push ups
40 Box jumps (20"/16")
50 Double under's
Beginner:
2 rounds of:
10 Handstand push ups negatives
20 Jumping pull ups
30 Push ups from knees
40 Tuck jumps
50 Double under's
Novice:
2 rounds of:
10 Assisted handstand push ups
20 Inverted rows
30 Incline push ups (ex: place hands on bench)
40 Squats
50 Jump rope singles
*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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