WOD Friday 7/13/12

AM


A) Back Squat - Heavy Triple

B) AMRAP 2 of:
          Muscle Ups

C) 3 rounds of:
          20 Wall balls
          40 ft Overhead Walking Lunge (135#/ 95#)


PM


Clean Pull + Hang Clean - 7 x 1



405# Back Squat Triple w David Charbonneau


WOD C DEMO w Ron Yellin, David Charbonneau, Christina Gloger, and Tommy Herrick (Left to Right)



300# Clean Pull + Hang Clean w Ron Yellin


315# Clean Pull + Hang Clean w David Charbonneau




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WOD Monday 7/9/12

AM


A) Snatch - Heavy Single

B) Clean - Heavy Single

C) 500m Row
     40 Double Unders
     30 Ring Dips
     20 Overhead Walking Lunge Steps (45#/ 25#)
     10 Double KB Swings (2 53#/35# KBs) *Swing to eye level
     5 Rope Climb
     10 Double KB Swings
     20 Overhead Walking Lunge Steps
     30 Ring Dips
     40 Double Unders
     500m Row


PM


A) Strict Press - Heavy Single

B) Push Press - Heavy Triple

C) Push Jerk - Heavy 5



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WOD Wednesday 6/13/12

AM


A) Overhead Squat - Heavy 5

B) 10 rounds of:
          5 Deadlifts (315#/ 205#)
          20m Overhead Walking Lunge (45#/ 25#)


PM



Every Minute On The Minute for 15 minutes:
          First 5 minutes: 3 touch-and-go Squat Snatches
          Next 5 minutes: 2 touch-and-go Squat Snatches
          Next 5 minutes: 1 rep Squat Snatches
*Increase weight from from one 5 minute set, to the other


*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.



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WOD Monday 4/16/12

Strength:

   Squat Clean - Heavy Single


Conditioning:

   2011 Regionals WOD 6

   20 Calorie Row
   30 Burpees
   40 Ground to Overhead (45# Dumbbells/ 35# Dumbbells)
   50 Toes to Bar
   100 ft Overhead Walking Lunge (45#/ 25#)
   150 ft Sprint

   Intermediate:
       Dumbbells (30#/ 20#)
       Knees to Elbows instead of Toes to Bar
       Overhead Walking Lunge (25#/ 10#)

   Beginner:
       Dumbbells (20#/ 15#)
       Sit ups instead of Toes to Bar
       Walking Lunge


Squat Clean w Kendrick Farris - Ignore the Jerk part of this


WOD Instructional Video
 



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Weekend WOD

Strength:

   MAX Back Squat

Conditioning:

   As Many Rounds As Possible (AMRAP) in 12 minutes of:
       30 Overhead Walking Lunge Steps (45#/ 25#)
       15 Ring Dips


   Beginner:
   AMRAP 12 of:
       30 Walking Lunge Steps
       15 Bench Dips or Push 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.


Back Squat w David Charbonneau --> 455#



WOD DEMO w Joe Arias and Joey Marble




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