WOD Monday 4/23/12

Workout 1:

   4 rounds of:
      10 One-arm Dumbbell Snatch (100#/ 70#)
      50 meter shuttle sprint

   Intermediate: (80#/ 55#)

   Beginner: (60#/ 40#)

   Novice: (40#/ 25#)

   *10 minute Time Cap


Workout 2:

   50 Back Squats (135#/ 95#)
   40 Pull ups
   30 Shoulder to Overhead (135#/ 95#)
   50 Front Squats (85#/ 65#)
   40 Pull ups
   30 Shoulder to Overhead (85#/ 65#)
   50 Overhead Squats (65#/ 45#)
   40 Pull ups
   30 Shoulder to Overhead (65#/ 45#)

   *22 minute Time Cap



*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here


Curious about what the CrossFit Games are? Check out this video.





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Weekend WOD

Strength:

   OFF

Conditioning:

   5 rounds of:
       500m row
       10 One Arm Kettlebell Thrusters, each arm (53#/ 35#)
       15 GHD sit ups


   Intermediate:
   5 rounds of:
       250m row
       10 One Arm Kettlebell Thrusters, each arm (35#/ 26#)
       15 sit ups


   Beginner:
   3 rounds of:
       250m row
       10 One Arm Dumbbell Thrusters, each arm (20#/ 15#)
       15 sit 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 Joseph Arias



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