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


  

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

WOD Friday 12/2/11

Strength:

   OFF


Conditioning:

   25 Toes through Ring
   1 Muscle Up
   20 Toes through Ring
   2 Muscle Up
   15 Toes through Ring
   3 Muscle Up
   10 Toes through Ring
   4 Muscle Up
   5 Toes through Ring
   5 Muscle Up


   Intermediate:
   25 Toes to Bar (T2B)
   5 Dips
   20 T2B
   10 Dips
   15 T2B
   15 Dips
   10 T2B
   20 Dips
   5 T2B
   25 Dips


   Beginner:
   15 Knees to Elbow (K2E)
   3 Dips
   12 K2E
   6 Dips
   9 K2E
   9 Dips
   6 K2E
   12 Dips
   3 K2E
   15 Dips


   Novice:
   15 Sit ups
   3 Bench Dips
   12 Sit ups
   6 Bench Dips
   9 Sit ups
   9 Bench Dips
   6 Sit ups
   12 Bench Dips
   3 Sit ups
   15 Bench Dips


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


WOD DEMO w David Charbonneau




Post Times to Comments

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

Post Rounds and Reps to Comments for both WODs

WOD Thursday 11/10/11

Strength:

    Front Squat: 5-5-5-5-5


Conditioning:

   1000m row
   80 KettleBell swings(53# for men/ 35# for women)
   50 Ring Pushups
   30 Toes to Bar


   Intermediate:
   1000m row
   80 KB Swings(35#/ 25#)
   50 Pushups
   30 Knees to Elbow

 
   Beginner:
   500m row
   40 KB Swings(35#/ 25#)
   25 Pushups
   15 Knees to Elbow


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


Front Squat Demo w David Charbonneau

WOD DEMO w Joseph Arias -- The video starts at the end of the row ... I'm a terrible cameraman.

Post Weight and Time to Comments