WOD Monday 3/5/12

Strength:

   OFF


Conditioning:

   As Many Rounds As Possible (AMRAP) in 10 minutes of:
       50 ft Walking Lunge (With your bodyweight on your back)
       6 Box Jumps (42"/ 36")

   Intermediate:
   AMRAP 10 of:
       50 ft Walking Lunge (75% of Body weight)
       6 Box Jump (36"/ 30")

   Beginner:
   AMRAP 10 of:
       50 ft Walking Lunge (50% of Body weight)
       6 Box Jump (30"/ 24")

   Novice:
   AMRAP 10 of:
       50 ft Walking Lunge (25% of Body weight)
       6 Box Jump (24"/ 20")


*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 Andrew Gelber




Post Rounds and Reps Completed

WOD Friday 11/4/11

Strength:

   Back Squat: 3-3-3-3-3


Conditioning:

   Tabata Intervals of:
     Overhead Alternating Lunges (45#/ 25#)
     Ball Slams (30#/ 20#)
     Sit-ups
     Squats


* A Tabata interval is 20 seconds of work, 10 seconds of rest.
* For this workout you will do 8 rounds of each exercise before alternating to the next, therefore you should be spending 4 minutes at each exercise
* There is a 1 minute break in between exercises
* Your score is the lowest rep round for each exercise



Post  Scores to comments

WOD Monday 10/3/11

60 box jumps
40 pushups
20 toes to bar (if you can not do these, do leg raises)
10 deadlifts (use a challenging weight)
20 burpees
40 situps
60 meter overhead walking lunge (this is roughly across the gym and back)

*If this seems like too much, scale reps in half
**For those trying to lose weight do 30 min walk on incline on the treadmill 5-10 min after completing the above workout