WOD Friday 7/27/12

AM


A) 5 rds of:
          Max Effort Weighted Strict Pull ups (25#/ 15#)

B) 5 x 50 ft Handstand Walk

C) 2 Rope Climb
     20 KB Swing (70#/ 53#)
     20 Handstand Push up
     4 Rope Climb
     15 KB Swing
     15 Handstand Push up
     6 Rope Climb
     10 KB Swing
     10 Handstand Push up


PM

14 x 1 Power Snatch - 45 second Rest



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WOD Tuesday 7/3/12

A) Back Squat - Heavy Single

B) AMRAP 20 of:
          20 Wallball
          20 Pull up
          20 ft Handstand Walk
          2 Rope Climb

C) 3 rounds of:
         50m Farmers Carry (100# DBs/ 70# DBs)
         1 minute Rest



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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



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WOD Friday 6/15/12

Sorry this is a day late ...

AM

A) 3 rounds (Not for time) of:

          MAX Distance Handstand Walk

          MAX L-sit hold

B) 5 rounds of: 

          50 Double Unders

          25 Toes to Bar

          50 foot Overhead Walk (185#/ 115#)

PM

Every Minute On The Minute for 15 minutes:

     3 Power Clean + 1 Jerk

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WOD Friday 12/16/11

Strength:

   Hang Snatch 5-5-5-5-5


Conditioning:

   As Many Rounds As Possible (AMRAP) in 5 minutes of:
     10 pistols (one legged squats), must do 5 on each leg
     Walk on Hands, 20 feet


   Intermediate:
   AMRAP 5 of:
     10 pistols (one legged squats), must do 5 on each leg (Use a box or chair to sit on, if necessary)
     Modified Handstand Walk from the Wall, 10 each arm. Click here for demo.


   Beginner:
   AMRAP 5 of:
     10 squats
     Modified Handstand Walk from the Plank, 10 each arm. Click here for demo.


*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.


Hang Snatch Demo w Thomas Maresca


WOD DEMO w David Charbonneau and Joey Marble



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Weekend WOD

Conditioning 1:

   Complete as many rounds as possible in 10 minutes of:

     25 meter Handstand Walk buy in then:

       5 Wall Climbs 

       10 Toes to Bar

   Intermediate:

   Complete as many rounds as possible in 10 minutes of:

     Handstand Walk Substitute Against Wall (25 each arm) buy in then:

       5 Handstand Pushups 

       10 Toes to Bar

       *click here to see the handstand walk substitute

   Beginner:

   Complete as many rounds as possible in 10 minutes of:

     Handstand Walk Substitute From Plank (25 each arm) buy in then:

       10 Pushups 

       10 Knees to Elbow

       *click here to see the handstand walk substitute

Conditioning 2:

   Complete as many rounds as possible in 5 minutes of:
     Stone to Shoulder (175# for men/ 115# for women)
                                   OR
     Power Clean (225# for men/ 155# for women)


   Intermediate:
   Complete as many rounds as possible in 5 minutes of:
     Stone to Shoulder (145#/ 95#)
                                   OR
     Power Clean (185#/ 125#)


   Beginner:
   Complete as many rounds as possible in 5 minutes of:
     Stone to Shoulder (115#/ 75#)
                                   OR
     Power Clean (135#/ 95#)


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


WOD 1 DEMO w David Charbonneau



WOD 2 DEMO w Joseph Arias and David Charbonneau

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