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
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Showing posts with label chest to bar pullups. Show all posts
Showing posts with label chest to bar pullups. Show all posts
June 20, 2012
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 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 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
April 2, 2012
WOD Tuesday 4/3/12
Strength:
OFF
Conditioning:
5 rounds of:
5 Power Snatch (155#/ 105#)
10 Chest to Bar Pull ups
15 Box Jumps
Intermediate:
5 rounds of:
5 Power Snatch (115#/ 80#)
10 Pull ups
15 Box Jumps
Beginner:
5 rounds of:
5 Power Snatch (95#/ 65#)
10 Pull ups or Jumping Pull ups
15 Box Jumps
Power Snatch Demo
Carl Poali breaks down Chest to Bar Pull ups
Post times to Comments
OFF
Conditioning:
5 rounds of:
5 Power Snatch (155#/ 105#)
10 Chest to Bar Pull ups
15 Box Jumps
Intermediate:
5 rounds of:
5 Power Snatch (115#/ 80#)
10 Pull ups
15 Box Jumps
Beginner:
5 rounds of:
5 Power Snatch (95#/ 65#)
10 Pull ups or Jumping Pull ups
15 Box Jumps
Power Snatch Demo
Carl Poali breaks down Chest to Bar Pull ups
Post times to Comments
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 19, 2012
WOD Monday 2/20/12
Strength:
Thruster 3-3-3-3-3
Conditioning:
5 rounds of:
10 Chest to Bar Pull ups
6 Squat Clean Thrusters (135#/ 95#)
Then a 800 meter run after completing the 5 rounds
Intermediate:
5 rounds of:
10 Pull ups
6 Squat Clean Thrusters (115#/ 80#)
Then a 800 meter run after completing the 5 rounds
Beginner:
5 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (95#/ 65#)
Then a 800 meter run after completing the 5 rounds
Novice:
3 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (65#/ 45#)
Then a 800 meter run after completing the 3 rounds
Extra Skill Work/ Competition Training (Optional):
Max Parallette Handstand Pushups
Rest 5 minutes
Max Handstand Pushups
*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.
Thruster DEMO
WOD DEMO
Extra DEMO
Post Weights, Times, and Reps to Comments
Thruster 3-3-3-3-3
Conditioning:
5 rounds of:
10 Chest to Bar Pull ups
6 Squat Clean Thrusters (135#/ 95#)
Then a 800 meter run after completing the 5 rounds
Intermediate:
5 rounds of:
10 Pull ups
6 Squat Clean Thrusters (115#/ 80#)
Then a 800 meter run after completing the 5 rounds
Beginner:
5 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (95#/ 65#)
Then a 800 meter run after completing the 5 rounds
Novice:
3 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (65#/ 45#)
Then a 800 meter run after completing the 3 rounds
Extra Skill Work/ Competition Training (Optional):
Max Parallette Handstand Pushups
Rest 5 minutes
Max Handstand Pushups
*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.
Thruster DEMO
WOD DEMO
Extra DEMO
Post Weights, Times, and Reps to Comments
January 25, 2012
WOD Thursday 1/26/12
Strength:
MAX Deadlift
Conditioning:
7 rounds of:
7 Front Squats (165#/ 115#)
7 Chest to Bar Pull ups
Intermediate:
7 rounds of:
7 Front Squats (135#/ 95#)
7 Pull ups
Beginner:
5 rounds of:
7 Front Squats (95#/ 65#)
7 Pull ups or Jumping Pull ups
Novice:
5 rounds of:
7 Front Squats (45#/ 35#)
7 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.
We had two Deadlift PRs today. Congratulations to Andrew Gelber and Batcheva Gutterman on setting new personal bests! Andrew hit 435#, improving 10# from last time. Batcheva hit 245#, improving by a whopping 50#! Way to go guys! Here are some vids of their feats.
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
MAX Deadlift
Conditioning:
7 rounds of:
7 Front Squats (165#/ 115#)
7 Chest to Bar Pull ups
Intermediate:
7 rounds of:
7 Front Squats (135#/ 95#)
7 Pull ups
Beginner:
5 rounds of:
7 Front Squats (95#/ 65#)
7 Pull ups or Jumping Pull ups
Novice:
5 rounds of:
7 Front Squats (45#/ 35#)
7 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.
We had two Deadlift PRs today. Congratulations to Andrew Gelber and Batcheva Gutterman on setting new personal bests! Andrew hit 435#, improving 10# from last time. Batcheva hit 245#, improving by a whopping 50#! Way to go guys! Here are some vids of their feats.
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
December 23, 2011
Weekend WOD
Happy Holidays! In the spirit of the season I have created the following WOD. Warning: This WOD is absolutely BRUTAL! Be prepared to take off until 2012 ...
"The 12 Days of Awesomeness"
1 Deadlift (405# for men/ 275# for women)
2 Squat Snatch (135#/ 95#)
3 Chest to Bar Pull ups
4 Wall Balls
5 Muscle Ups (Obviously had to use rings)
6 Box Jumps (30"/ 24")
7 Burpees
8 KB Swings (70#/ 53#)
9 Handstand Pushups
10 Toes to Bar
11 Squat Clean and Press (135#/ 95#)
12 Stone to Shoulder (145#/ 95#)
*This is completed like the "12 days of Christmas" song, so you do 1, 2-1, 3-2-1, and so on until you do the final round of 12-11- ... 3-2-1.
Intermediate:
1 Deadlift (315# for men/ 225# for women)
2 Squat Snatch (115#/ 80#)
3 Pull ups
4 Wall Balls
5 Ring Dips
6 Box Jumps (24"/ 20")
7 Burpees
8 KB Swings (53#/ 35#)
9 Handstand Pushups
10 Knees to Elbow
11 Squat Clean and Press (115#/ 80#)
12 Stone to Shoulder (115#/ 75#)
Beginner:
1 Deadlift (225# for men/ 155# for women)
2 Squat Snatch (95#/ 65#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (95#/ 65#)
12 Stone to Shoulder (75#/ 60#)
Novice:
1 Deadlift (135# for men/ 95# for women)
2 Squat Snatch (45#/ 35#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (45#/ 35#)
12 Stone to Shoulder (60#/40#)
* If you want to scale it down further, you can even just work through it once, from 12 to 1.
*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 --> A couple reps into the final round ... on the verge of death
Post Times to Comments
"The 12 Days of Awesomeness"
1 Deadlift (405# for men/ 275# for women)
2 Squat Snatch (135#/ 95#)
3 Chest to Bar Pull ups
4 Wall Balls
5 Muscle Ups (Obviously had to use rings)
6 Box Jumps (30"/ 24")
7 Burpees
8 KB Swings (70#/ 53#)
9 Handstand Pushups
10 Toes to Bar
11 Squat Clean and Press (135#/ 95#)
12 Stone to Shoulder (145#/ 95#)
*This is completed like the "12 days of Christmas" song, so you do 1, 2-1, 3-2-1, and so on until you do the final round of 12-11- ... 3-2-1.
Intermediate:
1 Deadlift (315# for men/ 225# for women)
2 Squat Snatch (115#/ 80#)
3 Pull ups
4 Wall Balls
5 Ring Dips
6 Box Jumps (24"/ 20")
7 Burpees
8 KB Swings (53#/ 35#)
9 Handstand Pushups
10 Knees to Elbow
11 Squat Clean and Press (115#/ 80#)
12 Stone to Shoulder (115#/ 75#)
Beginner:
1 Deadlift (225# for men/ 155# for women)
2 Squat Snatch (95#/ 65#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (95#/ 65#)
12 Stone to Shoulder (75#/ 60#)
Novice:
1 Deadlift (135# for men/ 95# for women)
2 Squat Snatch (45#/ 35#)
3 Pull ups or Jumping Pull ups
4 Wall Balls
5 Ring Dips or Bench Dips
6 Box Jumps (20"/ 16")
7 Burpees
8 KB Swings (35#/ 26#)
9 Pushups
10 Sit ups
11 Squat Clean and Press (45#/ 35#)
12 Stone to Shoulder (60#/40#)
* If you want to scale it down further, you can even just work through it once, from 12 to 1.
*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 --> A couple reps into the final round ... on the verge of death
Post Times to Comments
December 13, 2011
WOD Wednesday 12/14/11
Strength:
OFF
Conditioning:
"Nate"
As Many Rounds As Possible (AMRAP) in 20 minutes of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Intermediate:
AMRAP 20 of:
4 Chest to Bar Pull ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Beginner:
AMRAP 20 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (53# for men/ 35# for women)
Novice:
AMRAP 10 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (35# for men/ 26# for women)
*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.
Due to technical problems, check our WOD DEMO on Facebook here. Sorry for the inconvenience. While your there, feel free to stop by our page and check out some extra Awesomeness.
Post Rounds and Reps to comments
OFF
Conditioning:
"Nate" --> This is a CrossFit Main Site Hero WOD dedicated to the memory of Chief Petty Officer Nate Hardy, who was killed February 4th, 2008, during combat operations in Iraq. RIP Brother.
"Nate"
As Many Rounds As Possible (AMRAP) in 20 minutes of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Intermediate:
AMRAP 20 of:
4 Chest to Bar Pull ups
4 Handstand Pushups
8 KB Swings (70# for men/ 53# for women)
Beginner:
AMRAP 20 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (53# for men/ 35# for women)
Novice:
AMRAP 10 of:
4 Pull ups or Jumping Pull ups
4 Pushups
8 KB Swings (35# for men/ 26# for women)
*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.
Due to technical problems, check our WOD DEMO on Facebook here. Sorry for the inconvenience. While your there, feel free to stop by our page and check out some extra Awesomeness.
Post Rounds and Reps to comments
November 10, 2011
WOD Friday 11/11/11
Strength:
OFF
Conditioning:
"AMRAP Ladder"
As Many Rounds As Possible (AMRAP) in 15 minutes of:
1 Deadlift (315# for men/ 205# for women)
2 Chest to Bar Pull ups
3 Wallball
2 Deadlift
4 Chest to Bar Pullups
6 Wallball
3 Deadlift
.
.
And so on
Basically: The Deadlift increases by one repetition per round, the Pull up increases by two repetitions per round, the Wallball increases by three repetitions per round, until the 15 minutes has expired.
Intermediate:
1 Deadlift (225#/ 155#)
2 Pull ups
3 Wallball
Beginner:
1 Deadlift (135#/ 95#)
2 Pull ups
3 Wallball
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau -- This is the first 4 rounds of the Workout
Post Rounds and Reps to Comments
OFF
Conditioning:
"AMRAP Ladder"
As Many Rounds As Possible (AMRAP) in 15 minutes of:
1 Deadlift (315# for men/ 205# for women)
2 Chest to Bar Pull ups
3 Wallball
2 Deadlift
4 Chest to Bar Pullups
6 Wallball
3 Deadlift
6 Chest to Bar Pullups
9 Wallball
..
.
And so on
Basically: The Deadlift increases by one repetition per round, the Pull up increases by two repetitions per round, the Wallball increases by three repetitions per round, until the 15 minutes has expired.
Intermediate:
1 Deadlift (225#/ 155#)
2 Pull ups
3 Wallball
Beginner:
1 Deadlift (135#/ 95#)
2 Pull ups
3 Wallball
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau -- This is the first 4 rounds of the Workout
Post Rounds and Reps to Comments
October 10, 2011
WOD Tuesday 10/11/11
Strength:
Bench Press 5-5-5-5-5
*Try to move up in weight every set until you reach a 5 rep maximum
Conditioning:
Elite:
5 rds of:
6 Handstand pushups
12 Chest to bar pullups
24 walking lunges (35# dumbbells for men/ 25# dumbbells for women)
Intermediate:
5 rds of:
6 Pushups with elevated feet
12 Pullups
24 walking lunges (30# dumbbells for men/ 20# dumbbells for women)
Beginner:
5 rds of:
6 Pushups
12 Assisted pullups (Jumping pullups, pullups on machine, or pullups with resistance bands)
24 walking lunges (25# dumbbells for men/ 15# dumbbells for women)
*These are merely suggestions. For example: if you can do everything in the intermediate workout except the pullups, don't scale the entire workout down, just scale down the pullups.
* For those trying to lose a little extra weight, complete a hill walk/ jog on a HIGH incline at a moderate speed for 20 minutes.
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Post weights and time to comments.
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