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
 



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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





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WOD Monday 1/30/12

Strength:

   OFF

Conditioning:

   As Many Rounds As Possible (AMRAP) in 7 minutes of:
       10 Overhead Squats (95#/ 65#)
       30 Double Unders
   Rest 1 minute
   AMRAP in 5 minutes of:
       2 Rope Climbs
       14 KB Swings (70#/ 53#)
   Rest 1 minute
   AMRAP in 3 minutes of:
       6 Burpees
       6 DumbBell Ground to Overhead (40#/ 30#)

*Your Score is the Total Number of Reps Completed through all of the AMRAPs.


   Intermediate:
   AMRAP in 7 minutes of:
       10 Overhead Squats (65#/ 45#)
       30 Double Unders or Tuck Jumps
   Rest 1 minute
   AMRAP in 5 minutes of:
       7 Pull ups
       14 KB Swings (53#/ 35#)
   Rest 1 minute
   AMRAP in 3 minutes of:
       6 Burpees
       6 DumbBell Ground to Overhead (30#/ 20#)


   Beginner:
   AMRAP in 7 minutes of:
       10 Overhead Squats (45#/ 35#)
       30 Jump rope skips
   Rest 2 minute
   AMRAP in 5 minutes of:
       7 Pull ups or Jumping Pull ups
       14 KB Swings (35#/ 26#)
   Rest 2 minute
   AMRAP in 3 minutes of:
       6 Burpees
       6 DumbBell Ground to Overhead (20#/ 15#)


*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 Joseph Arias --> shows first minute of each AMRAP





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