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
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Showing posts with label overhead. Show all posts
Showing posts with label overhead. Show all posts
November 3, 2011
November 1, 2011
WOD Wednesday 11/2/11
Strength:
Max Clean and Jerk
Conditioning:
500m Row
20 Burpees
20 Shoulder to Overhead (165# for men/ 115# for women)
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
* This is an all out sprint. Limit breaks and crush this thing.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Clean and Jerk DEMO w David Charbonneau
WOD DEMO w David Charbonneau -- skip to the two minute mark to skip watching the row
Post Weights and Times to comments
Max Clean and Jerk
Conditioning:
500m Row
20 Burpees
20 Shoulder to Overhead (165# for men/ 115# for women)
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
* This is an all out sprint. Limit breaks and crush this thing.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Clean and Jerk DEMO w David Charbonneau
WOD DEMO w David Charbonneau -- skip to the two minute mark to skip watching the row
Post Weights and Times to comments
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