Showing posts with label burpee. Show all posts
Showing posts with label burpee. Show all posts
September 13, 2012
August 13, 2012
WOD Monday 8/13/12
More from Outlaw ...
AM
A) Every Minute, On the Minute for 7 minutes perform:
2 Snatches @ 85%
Rest 2 minutes and perform:
1 Snatch @ 95% (3 attempts only)
B) Every Minute, On the Minute for 7 minutes perform:
2 Cleans @ 82%
Rest 2 minutes and perform:
1 Clean @ 92% (3 attempts only)
C) AMRAP 12 of:
50 Double Unders
7 Burpees
*Every round, increase the number of burpees by 7
PM
A) 3 x 3 1 Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 Overhead Squat - Heavy as Possible - Rest 60 seconds
B) 3 x 3 Flat Footed Clean Hi Pulls - Heavy as Possible - Rest 60 seconds
*Do A and B as a circuit
C) Every 25 seconds for 10 rounds, sprint 50 meters
Post Scores to Comments
AM
A) Every Minute, On the Minute for 7 minutes perform:
2 Snatches @ 85%
Rest 2 minutes and perform:
1 Snatch @ 95% (3 attempts only)
B) Every Minute, On the Minute for 7 minutes perform:
2 Cleans @ 82%
Rest 2 minutes and perform:
1 Clean @ 92% (3 attempts only)
C) AMRAP 12 of:
50 Double Unders
7 Burpees
*Every round, increase the number of burpees by 7
PM
A) 3 x 3 1 Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 Overhead Squat - Heavy as Possible - Rest 60 seconds
B) 3 x 3 Flat Footed Clean Hi Pulls - Heavy as Possible - Rest 60 seconds
*Do A and B as a circuit
C) Every 25 seconds for 10 rounds, sprint 50 meters
Post Scores to Comments
August 10, 2012
WOD Friday 8/10/12
A) Pendlay Rows - 5 x 5 - Heavy - 60 seconds Rest
B) "Ryan"
5 rounds of:
7 Muscle ups
21 Burpees
C) 3 x 10 GHD Sit ups - 45 seconds Rest
D) 8 rounds of:
Row 20 seconds
Rest 40 seconds
Post Scores to Comments
B) "Ryan"
5 rounds of:
7 Muscle ups
21 Burpees
C) 3 x 10 GHD Sit ups - 45 seconds Rest
D) 8 rounds of:
Row 20 seconds
Rest 40 seconds
Post Scores to Comments
August 6, 2012
WOD Monday 8/6/12
AM
A) 3 x 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat - Heavy as Possible - Rest 60 seconds
* 1 rep would be 1 Press + 2 Overhead Squats. Complete this 3 times per set
B) 1 min ME Slapping Push ups
REST EXACTLY 1 MIN
C) AMRAP 8 of:
16 Alternating KB Snatch (53#/ 35#)
12 KB Thrusters (53#/ 35#)
8 Burpee Over Hurdles (30"/ 26")
REST EXACTLY 1 MIN
D) 1 min ME Slapping Push ups
PM
A) Snatch: 3x2@75%, 1x2@80%, 1x2@85%, 2x2@90%, 3x1@90%, 2x2@80% - Rest 60 seconds between sets
B) Clean & Jerk: 3x2@70%, 1x2@75%, 1x2@80%, 2x2@85%, 3x1@85%, 2x2@75% - Rest 60 seconds between sets
*A lot of you may have realized we take many parts of our workouts, or entire workouts from The Outlaw Way. I will give credit where credit is due, Rudy is an amazing programmer.
WOD B, C, D DEMO w David Charbonneau
Post Scores to Comments
A) 3 x 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat - Heavy as Possible - Rest 60 seconds
* 1 rep would be 1 Press + 2 Overhead Squats. Complete this 3 times per set
B) 1 min ME Slapping Push ups
REST EXACTLY 1 MIN
C) AMRAP 8 of:
16 Alternating KB Snatch (53#/ 35#)
12 KB Thrusters (53#/ 35#)
8 Burpee Over Hurdles (30"/ 26")
REST EXACTLY 1 MIN
D) 1 min ME Slapping Push ups
PM
A) Snatch: 3x2@75%, 1x2@80%, 1x2@85%, 2x2@90%, 3x1@90%, 2x2@80% - Rest 60 seconds between sets
B) Clean & Jerk: 3x2@70%, 1x2@75%, 1x2@80%, 2x2@85%, 3x1@85%, 2x2@75% - Rest 60 seconds between sets
*A lot of you may have realized we take many parts of our workouts, or entire workouts from The Outlaw Way. I will give credit where credit is due, Rudy is an amazing programmer.
WOD B, C, D DEMO w David Charbonneau
Post Scores to Comments
August 1, 2012
WOD Wednesday 8/1/12
AM
A) Push Jerk - Heavy Single
B) 5 rds of:
5 Push Jerks (185#/ 125#)
10 Burpees
1 Deadlift (405#/ 265#)
PM
A) Snatch - 7 x 1 at 90%
B) Ring Push ups - 5 x 10
C) Ring Rows - 5 x 10
WOD B DEMO w David Charbonneau and Ron Yellin
Post Scores to Comments
A) Push Jerk - Heavy Single
B) 5 rds of:
5 Push Jerks (185#/ 125#)
10 Burpees
1 Deadlift (405#/ 265#)
PM
A) Snatch - 7 x 1 at 90%
B) Ring Push ups - 5 x 10
C) Ring Rows - 5 x 10
WOD B DEMO w David Charbonneau and Ron Yellin
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 11, 2012
WOD Wednesday 7/11/12
To celebrate the start of the 2012 CrossFit Games, we are doing modified versions of the Masters WODs this cycle. And by modified, I mean much heavier. Workout B and the PM Workout are Certified Awesome versions of two of the Friday WODs for the Masters.
AM
A) Front Squat - Heavy Single
B) 4 rounds of:
2 Rope Climbs
1 Shuttle Run (50m total)
5 Front Squat (245#/ 155#)
1 Shuttle Run
PM
1 K Row
30 Power Cleans (185#/ 125#)
50 Burpees
WOD B DEMO w David Charbonneau, Christina Gloger, and Ron Yellin (Clockwise from top left)
Post Scores to Comments
AM
A) Front Squat - Heavy Single
B) 4 rounds of:
2 Rope Climbs
1 Shuttle Run (50m total)
5 Front Squat (245#/ 155#)
1 Shuttle Run
PM
1 K Row
30 Power Cleans (185#/ 125#)
50 Burpees
WOD B DEMO w David Charbonneau, Christina Gloger, and Ron Yellin (Clockwise from top left)
Post Scores to Comments
June 28, 2012
WOD Thursday 6/28/12
A) Weighted Pull up - Heavy Single
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
Post Scores to Comments
B) Weighted Ring Dip - Heavy Single
C) 50 KB Swing Buy in (70#/ 53#) then:
3 rounds of:
400m run
20 Burpees
10 Muscle ups
5 Power Snatch (185#/ 120#), then:
200 Double Unders
5 Rope Climbs
Post Scores to Comments
June 12, 2012
WOD Tuesday 6/12/12
AM
400m Run
50 KB Swing (70#/ 53#)
400m Run
25 Burpees
400m Run
25 Squat Cleans (135#/ 95#)
400m Run
50 Chest to Bar Pull ups
*WOD courtesy of Spencer Hendel's Blog
PM
A) Bench Press - Heavy Triple
B) Weighted Pull up - Heavy Triple
C) Every Minute On The Minute for 15 minutes:
3 Bench Press (225#/ 135#)
3 Weighted Pull up (50#/ 35#)
*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.
Post Scores to Comments
400m Run
50 KB Swing (70#/ 53#)
400m Run
25 Burpees
400m Run
25 Squat Cleans (135#/ 95#)
400m Run
50 Chest to Bar Pull ups
*WOD courtesy of Spencer Hendel's Blog
PM
A) Bench Press - Heavy Triple
B) Weighted Pull up - Heavy Triple
C) Every Minute On The Minute for 15 minutes:
3 Bench Press (225#/ 135#)
3 Weighted Pull up (50#/ 35#)
*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.
Post Scores to Comments
April 17, 2012
WOD Wednesday 4/18/12
Strength:
Front Squat: 3-3-3-3-3
Conditioning:
4 rounds of:
4 Power Cleans (205#/ 135#)
6 Muscle ups (4 for women)
8 Toes through Rings
10 Burpees
12 Handstand Pushups
3 Minutes Rest
Intermediate:
4 rounds of:
4 Power Cleans (155#/ 105#)
6 Chest to Bar Pull ups
8 Toes to Bar
10 Burpees
12 Modified Handstand Pushups
3 Minutes Rest
Beginner:
4 rounds of:
4 Power Cleans (115#/ 75#)
6 Pull ups
8 Knees to Elbow
10 Burpees
12 Pushups
3 Minutes Rest
*Another WOD courtesy of www.CrossFitInvictus.com
Post Weight and Times to Comments
Front Squat: 3-3-3-3-3
Conditioning:
4 rounds of:
4 Power Cleans (205#/ 135#)
6 Muscle ups (4 for women)
8 Toes through Rings
10 Burpees
12 Handstand Pushups
3 Minutes Rest
Intermediate:
4 rounds of:
4 Power Cleans (155#/ 105#)
6 Chest to Bar Pull ups
8 Toes to Bar
10 Burpees
12 Modified Handstand Pushups
3 Minutes Rest
Beginner:
4 rounds of:
4 Power Cleans (115#/ 75#)
6 Pull ups
8 Knees to Elbow
10 Burpees
12 Pushups
3 Minutes Rest
*Another WOD courtesy of www.CrossFitInvictus.com
Post Weight and Times to Comments
April 15, 2012
WOD Monday 4/16/12
Strength:
Squat Clean - Heavy Single
Conditioning:
2011 Regionals WOD 6
20 Calorie Row
30 Burpees
40 Ground to Overhead (45# Dumbbells/ 35# Dumbbells)
50 Toes to Bar
100 ft Overhead Walking Lunge (45#/ 25#)
150 ft Sprint
Intermediate:
Dumbbells (30#/ 20#)
Knees to Elbows instead of Toes to Bar
Overhead Walking Lunge (25#/ 10#)
Beginner:
Dumbbells (20#/ 15#)
Sit ups instead of Toes to Bar
Walking Lunge
Squat Clean w Kendrick Farris - Ignore the Jerk part of this
WOD Instructional Video
Post Weight and Times to Comments
Squat Clean - Heavy Single
Conditioning:
2011 Regionals WOD 6
20 Calorie Row
30 Burpees
40 Ground to Overhead (45# Dumbbells/ 35# Dumbbells)
50 Toes to Bar
100 ft Overhead Walking Lunge (45#/ 25#)
150 ft Sprint
Intermediate:
Dumbbells (30#/ 20#)
Knees to Elbows instead of Toes to Bar
Overhead Walking Lunge (25#/ 10#)
Beginner:
Dumbbells (20#/ 15#)
Sit ups instead of Toes to Bar
Walking Lunge
Squat Clean w Kendrick Farris - Ignore the Jerk part of this
WOD Instructional Video
Post Weight and Times to Comments
April 11, 2012
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.
Post Weights and Reps to Comments
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.
Post Weights and Reps to Comments
April 4, 2012
March 14, 2012
WOD Thursday 3/15/12
Strength:
Snatch Technique Work
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
3 Power Cleans (165#/ 115#)
6 Burpees
9 Wallballs
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*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.
Our Friend, Frank Murray, hitting a 275# Snatch in competition early last year
WOD DEMO
Post Rounds and Reps completed to comments
Snatch Technique Work
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
3 Power Cleans (165#/ 115#)
6 Burpees
9 Wallballs
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*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.
Our Friend, Frank Murray, hitting a 275# Snatch in competition early last year
WOD DEMO
Post Rounds and Reps completed to comments
February 20, 2012
WOD Tuesday 2/21/12
Strength:
Overhead Squat 1-1-1-1-1-1-1
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
30 Double Unders
15 Power Snatches (75#/ 55#)
Beginner:
AMRAP 10 of:
30 Double Unders or Tuck Jumps
15 Power Snatches (45#/ 35#)
Extra/ Competition WOD (Optional):
AMRAP 5 of:
5 Overhead Squats (135#/ 95#)
5 Burpees
Intermediate: (95#/ 65#)
*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.
Overhead Squat w David Charbonneau
WOD Demo w David Charbonneau
Post Weights and Rounds to Comments
Overhead Squat 1-1-1-1-1-1-1
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
30 Double Unders
15 Power Snatches (75#/ 55#)
Beginner:
AMRAP 10 of:
30 Double Unders or Tuck Jumps
15 Power Snatches (45#/ 35#)
Extra/ Competition WOD (Optional):
AMRAP 5 of:
5 Overhead Squats (135#/ 95#)
5 Burpees
Intermediate: (95#/ 65#)
*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.
Overhead Squat w David Charbonneau
WOD Demo w David Charbonneau
Post Weights and Rounds to Comments
February 13, 2012
WOD Tuesday 2/14/12
Strength:
Shoulder Press 5-5-5-5-5
Conditioning:
Event 3 from the 2012 Frostbite this past weekend:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
20 UNBROKEN Double Unders
25 Dumbbell Ground to Overhead (40#/ 25#)
30 Burpees with a jump over a parallette
*Double unders must be done consecutively
*Ground to Overhead can be done with either hand. You can switch hands as many times as you want
Intermediate:
AMRAP 10 minutes of:
60 Single Unders
25 Dumbbell Ground to Overhead (25#/ 15#)
30 Burpees with a step over a parallette
WOD DEMO w Joseph Arias and Elie Zeitlin
Post Rounds and Reps to Comments
Shoulder Press 5-5-5-5-5
Conditioning:
Event 3 from the 2012 Frostbite this past weekend:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
20 UNBROKEN Double Unders
25 Dumbbell Ground to Overhead (40#/ 25#)
30 Burpees with a jump over a parallette
*Double unders must be done consecutively
*Ground to Overhead can be done with either hand. You can switch hands as many times as you want
Intermediate:
AMRAP 10 minutes of:
60 Single Unders
25 Dumbbell Ground to Overhead (25#/ 15#)
30 Burpees with a step over a parallette
WOD DEMO w Joseph Arias and Elie Zeitlin
Post Rounds and Reps 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
February 7, 2012
WOD Wednesday 2/8/12
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
14 Power Cleans (185#/ 135#)
21 Burpees
Intermediate:
3 rounds of:
7 Chest to Bar Pull ups
14 Power Cleans (135#/ 95#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (95#/ 65#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (65#/ 45#)
21 Burpees
*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 - First Muscle Ups since shoulder injury... get ready for the frustration...
Post Times to Comments
OFF
Conditioning:
3 rounds of:
7 Muscle ups
14 Power Cleans (185#/ 135#)
21 Burpees
Intermediate:
3 rounds of:
7 Chest to Bar Pull ups
14 Power Cleans (135#/ 95#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (95#/ 65#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (65#/ 45#)
21 Burpees
*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 - First Muscle Ups since shoulder injury... get ready for the frustration...
Post Times to Comments
February 5, 2012
WOD Monday 2/6/12
Strength:
Continental Cleans 1-1-1-1-1
Conditioning:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpees
*After every round of Burpees, do a 50 meter Farmers Carry (165#/ 115#)
Intermediate: (115#/ 75#)
Beginner: (70# Kettlebells/ 53# KBs)
Novice: (53# KBs/ 35# KBs)
*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.
Continental Clean DEMO w David Charbonneau
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
Continental Cleans 1-1-1-1-1
Conditioning:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpees
*After every round of Burpees, do a 50 meter Farmers Carry (165#/ 115#)
Intermediate: (115#/ 75#)
Beginner: (70# Kettlebells/ 53# KBs)
Novice: (53# KBs/ 35# KBs)
*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.
Continental Clean DEMO w David Charbonneau
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
January 31, 2012
WOD Wednesday 2/1/12
Strength:
OFF
Conditioning:
"The Seven"
7 rounds for time of:
7 Handstand Push ups
7 Thrusters (135#/ 95#)
7 Knees to Elbow
7 Deadlift (245#/ 170#)
7 Burpees
7 KB Swings (70#/ 53#)
7 Pull ups
Intermediate:
7 rounds for time of:
7 Push ups
7 Thrusters (115#/ 80#)
7 Knees to Elbow
7 Deadlift (185#/ 135#)
7 Burpees
7 KB Swings (53#/ 35#)
7 Pull ups
Beginner:
5 rounds for time of:
5 Push ups
5 Thrusters (95#/ 65#)
5 Knees to Elbow
5 Deadlift (135#/ 95#)
5 Burpees
5 KB Swings (35#/ 26#)
5 Pull ups or Jumping Pull ups
Novice:
5 rounds for time of:
5 Push ups
5 Thrusters (65#/ 45#)
5 Knees to Elbow
5 Deadlift (95#/ 65#)
5 Burpees
5 KB Swings (35#/ 26#)
5 Pull ups or Jumping 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 --> First rd of WOD
Post Times to Comments
OFF
Conditioning:
"The Seven"
7 rounds for time of:
7 Handstand Push ups
7 Thrusters (135#/ 95#)
7 Knees to Elbow
7 Deadlift (245#/ 170#)
7 Burpees
7 KB Swings (70#/ 53#)
7 Pull ups
Intermediate:
7 rounds for time of:
7 Push ups
7 Thrusters (115#/ 80#)
7 Knees to Elbow
7 Deadlift (185#/ 135#)
7 Burpees
7 KB Swings (53#/ 35#)
7 Pull ups
Beginner:
5 rounds for time of:
5 Push ups
5 Thrusters (95#/ 65#)
5 Knees to Elbow
5 Deadlift (135#/ 95#)
5 Burpees
5 KB Swings (35#/ 26#)
5 Pull ups or Jumping Pull ups
Novice:
5 rounds for time of:
5 Push ups
5 Thrusters (65#/ 45#)
5 Knees to Elbow
5 Deadlift (95#/ 65#)
5 Burpees
5 KB Swings (35#/ 26#)
5 Pull ups or Jumping 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 --> First rd of WOD
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