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
Post Scores to Comments
Showing posts with label kb swing. Show all posts
Showing posts with label kb swing. Show all posts
July 29, 2012
July 17, 2012
WOD Tuesday 7/17/12
AM
A) Turkish Get Up - Heavy Single (Each Arm)
B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
12 Deadlifts (315#/ 205#)
100 ft Farmers Carry
9 Deadlifts
50 ft Farmers Carry
6 Deadlifts
*Farmers Carry must be done with Barbells. No Farmers Handles.
C) Tabata KB swings (53#/ 35#)
* 8 rounds, 20 seconds of work, 10 seconds of rest
PM
Every Minute, On The Minute for 12 Minutes:
First 5 Minutes: 5 Hang Power Cleans
Next 4 Minutes: 3 Power Cleans
Last 3 Minutes: 1 Squat Clean
155# Turkish Get Up w David Charbonneau
PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)
Post Scores to Comments
A) Turkish Get Up - Heavy Single (Each Arm)
B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
12 Deadlifts (315#/ 205#)
100 ft Farmers Carry
9 Deadlifts
50 ft Farmers Carry
6 Deadlifts
*Farmers Carry must be done with Barbells. No Farmers Handles.
C) Tabata KB swings (53#/ 35#)
* 8 rounds, 20 seconds of work, 10 seconds of rest
PM
Every Minute, On The Minute for 12 Minutes:
First 5 Minutes: 5 Hang Power Cleans
Next 4 Minutes: 3 Power Cleans
Last 3 Minutes: 1 Squat Clean
155# Turkish Get Up w David Charbonneau
PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)
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 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
May 31, 2012
WOD Thursday 5/31/2012
A) Push Press - Heavy 5
B) "Nate"
AMRAP 20 of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70#/ 53#)
*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
B) "Nate"
AMRAP 20 of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70#/ 53#)
*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 9, 2012
WOD Monday 4/9/12
Strength:
OFF
Conditioning:
100 Pull ups
100 KB Swings (53#/ 35#)
100 Double Unders
100 Overhead Squats (95#/ 65#)
Beginner:
50 Pull ups or Jumping Pull ups
50 KB Swings (35#/ 26#)
50 Double Unders or Tuck Jumps
50 Overhead Squats (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.
Last Years CrossFit Games Champion, Annie Thorisdottir, completing this WOD at last years European Regional
Post Time to Comments
OFF
Conditioning:
100 Pull ups
100 KB Swings (53#/ 35#)
100 Double Unders
100 Overhead Squats (95#/ 65#)
Beginner:
50 Pull ups or Jumping Pull ups
50 KB Swings (35#/ 26#)
50 Double Unders or Tuck Jumps
50 Overhead Squats (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.
Last Years CrossFit Games Champion, Annie Thorisdottir, completing this WOD at last years European Regional
Post Time 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 26, 2012
WOD Tuesday 3/27/12
Strength:
MAX Back Squat
Conditioning:
21-15-9 of:
Back Squat (225#/ 155#)
KB Swing (70#/ 53#)
Intermediate:
Back Squat (185#/ 115#)
KB Swing (53#/ 35#)
Beginner:
Back Squat (135#/ 95#)
KB Swing (35#/ 26#)
Novice:
Back Squat (95#/ 65#)
KB Swing (35#/ 26#)
WOD DEMO w Thomas Maresca
Post Weights and Times to Comments
MAX Back Squat
Conditioning:
21-15-9 of:
Back Squat (225#/ 155#)
KB Swing (70#/ 53#)
Intermediate:
Back Squat (185#/ 115#)
KB Swing (53#/ 35#)
Beginner:
Back Squat (135#/ 95#)
KB Swing (35#/ 26#)
Novice:
Back Squat (95#/ 65#)
KB Swing (35#/ 26#)
WOD DEMO w Thomas Maresca
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
February 29, 2012
WOD Thursday 2/29/12
Strength:
OFF
Conditioning:
7 rounds of:
1 Rope Climb
10 Wall ball
15 KB Swings (53#/ 35#)
20 Double Unders
Beginner:
5 rounds of:
5 Modified Rope Climbs
10 Wall ball
15 KB Swings (35#/ 26#)
20 Double Unders or Tuck Jumps
*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 Joe Arias and Joey Marble
Post Times to Comments
OFF
Conditioning:
7 rounds of:
1 Rope Climb
10 Wall ball
15 KB Swings (53#/ 35#)
20 Double Unders
Beginner:
5 rounds of:
5 Modified Rope Climbs
10 Wall ball
15 KB Swings (35#/ 26#)
20 Double Unders or Tuck Jumps
*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 Joe Arias and Joey Marble
Post Times to Comments
February 23, 2012
WOD Friday 2/24/12
Strength:
OFF
Conditioning:
5 rounds of:
10 Wallball
10 KB Swings (53#/ 35#)
10 GHD Sit ups
10 High Pulls (70# Sandbag/ 50# Sandbag)
50 meter Sandbag Run
Intermediate:
5 rounds of:
10 Wallball
10 KB Swings (35#/ 26#)
10 Sit ups
10 High Pulls (50# Sandbag/ 35# Sandbag)
50 meter Sandbag Run
*If you do not have access to a sandbag, use a KettleBell
*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 Joey Marble
Post Time to Comments
OFF
Conditioning:
5 rounds of:
10 Wallball
10 KB Swings (53#/ 35#)
10 GHD Sit ups
10 High Pulls (70# Sandbag/ 50# Sandbag)
50 meter Sandbag Run
Intermediate:
5 rounds of:
10 Wallball
10 KB Swings (35#/ 26#)
10 Sit ups
10 High Pulls (50# Sandbag/ 35# Sandbag)
50 meter Sandbag Run
*If you do not have access to a sandbag, use a KettleBell
*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 Joey Marble
Post Time to Comments
February 22, 2012
WOD Thursday 2/23/12
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
12 Calorie Row
12 Handstand Pushups
12 KB Swings (70#/ 53#)
Intermediate:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 KB Swings (53#/ 35#)
Beginner:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 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.
WOD DEMO w David Charbonneau
Post Rounds to Comments
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
12 Calorie Row
12 Handstand Pushups
12 KB Swings (70#/ 53#)
Intermediate:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 KB Swings (53#/ 35#)
Beginner:
AMRAP 12 of:
12 Calorie Row
12 Pushups
12 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.
WOD DEMO w David Charbonneau
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 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
Post Times to Comments
January 23, 2012
WOD Tuesday 1/24/12
Strength:
OFF
Conditioning:
"Eva"
5 rounds of:
800m run
30 KB Swings (70#/ 53#)
30 Pull ups
Intermediate:
3 rounds of:
800m run
30 KB Swings (53#/ 35#)
30 Pull ups
Beginner:
3 rounds of:
400m run
15 KB Swings (35#/ 26#)
15 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.
Post Times to Comments
OFF
Conditioning:
"Eva"
5 rounds of:
800m run
30 KB Swings (70#/ 53#)
30 Pull ups
Intermediate:
3 rounds of:
800m run
30 KB Swings (53#/ 35#)
30 Pull ups
Beginner:
3 rounds of:
400m run
15 KB Swings (35#/ 26#)
15 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.
Post Times to Comments
January 19, 2012
WOD Friday 1/20/12
Strength:
OFF
Conditioning:
21-15-9 rep rounds of:
Wall ball
KB Swing (53#/ 35#)
Burpee
Intermediate:
21-15-9 rep rounds of:
Wall ball
KB Swing (35#/ 26#)
Burpee
Beginner:
15-12-9 rep rounds of:
Wall ball
KB Swing (35#/ 26#)
Burpee
Post Times to Comments
OFF
Conditioning:
21-15-9 rep rounds of:
Wall ball
KB Swing (53#/ 35#)
Burpee
Intermediate:
21-15-9 rep rounds of:
Wall ball
KB Swing (35#/ 26#)
Burpee
Beginner:
15-12-9 rep rounds of:
Wall ball
KB Swing (35#/ 26#)
Burpee
Post Times to Comments
January 8, 2012
WOD Monday 1/9/12
Strength:
Front Squat 2-2-2-2-2-2-2
Conditioning:
5 rounds of:
20 Pull ups
30 KB swings (53# for men/ 35# for women)
40 Double Unders
Intermediate:
3 rounds of:
20 Pull ups or Jumping Pull ups
30 KB swings (53#/ 35#)
40 Double Unders or Tuck Jumps
Beginner:
3 rounds of:
10 Pull ups or Jumping Pull ups
20 KB swings (35#/ 26#)
30 Double Unders or Tuck Jumps
*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.
Front Squat Demo w David Charbonneau
WOD DEMO w Joseph Arias
Post Weights and Times to Comments
Front Squat 2-2-2-2-2-2-2
Conditioning:
5 rounds of:
20 Pull ups
30 KB swings (53# for men/ 35# for women)
40 Double Unders
Intermediate:
3 rounds of:
20 Pull ups or Jumping Pull ups
30 KB swings (53#/ 35#)
40 Double Unders or Tuck Jumps
Beginner:
3 rounds of:
10 Pull ups or Jumping Pull ups
20 KB swings (35#/ 26#)
30 Double Unders or Tuck Jumps
*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.
Front Squat Demo w David Charbonneau
WOD DEMO w Joseph Arias
Post Weights and Times to Comments
December 31, 2011
*Last 2011 WOD* 12/31/11
This is the last workout of 2011 so lets hit it hard!
Strength:
OFF
Conditioning:
Advanced
12 deadlifts (365#/255#) <- days in a year ;)
31 kb swings (70#/53#) <- weeks in a year...based off a Myan calendar...shut up, just go with it!
2011m row
Strength:
OFF
Conditioning:
Advanced
12 deadlifts (365#/255#) <- days in a year ;)
31 kb swings (70#/53#) <- weeks in a year...based off a Myan calendar...shut up, just go with it!
2011m row
Intermediate
12 deadlifts (295#/205)
31 kb swings (53#/35#)
2011m row
31 kb swings (53#/35#)
2011m row
Beginnner
12 deadlifts (225#/155#)
31 kb swings (35#/20#)
2011m row
You guys know the deal scale as necessary, but DO NOT SCALE THE ROW. I swear if anyone lowers it I will find you and give you the sickest purple nurple you've ever had.
*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.
31 kb swings (35#/20#)
2011m row
You guys know the deal scale as necessary, but DO NOT SCALE THE ROW. I swear if anyone lowers it I will find you and give you the sickest purple nurple you've ever had.
*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.
Happy New Year AoA!
Post time and weights to comments!
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