AM
A) 7x1 1 Hang Power Snatch + 1 Power Snatch - Heavy - Rest 60 Seconds
B) 7x1 2 Power Clean + 1 Push Jerk - Heavy - Rest 60 Seconds
C) 3 x ME Ring Rows - Rest 45 seconds
D) 3 x 10 Reverse Hyper Extensions
PM
"Chelsea"
Every Minute, On The Minute for 30 minutes perform:
5 Pull ups
10 Push ups
15 Squats
Post Scores to Comments
Showing posts with label pull up. Show all posts
Showing posts with label pull up. Show all posts
August 15, 2012
August 8, 2012
WOD Wednesday 8/8/12
AM
A) 7x1 2 3-stop Snatch Pulls + 1 Power Snatch - Heavy - Rest 60 seconds
B) 7x1 1 Power Clean + 2 Push Jerks - Heavy - Rest 60 seconds
PM
A) 50 Double Unders
10 Clean and Jerk (135#/ 95#)
50 Double Unders
10 Clean and Jerk (165#/ 115#)
50 Double Unders
10 Clean and Jerk (185#/ 135#)
B) 3 x ME Strict Pull ups - 45 second Rest
C) 3 x ME Deficit HSPU (6"/ 4") - 45 second Rest
D) 3 x 15 Reverse Hyper Extension - 45 second Rest
*Do B, C, and D in a circuit format, completing 1 set of each, before moving on to the next
Post Scores to Comments
A) 7x1 2 3-stop Snatch Pulls + 1 Power Snatch - Heavy - Rest 60 seconds
B) 7x1 1 Power Clean + 2 Push Jerks - Heavy - Rest 60 seconds
PM
A) 50 Double Unders
10 Clean and Jerk (135#/ 95#)
50 Double Unders
10 Clean and Jerk (165#/ 115#)
50 Double Unders
10 Clean and Jerk (185#/ 135#)
B) 3 x ME Strict Pull ups - 45 second Rest
C) 3 x ME Deficit HSPU (6"/ 4") - 45 second Rest
D) 3 x 15 Reverse Hyper Extension - 45 second Rest
*Do B, C, and D in a circuit format, completing 1 set of each, before moving on to the next
Post Scores to Comments
July 31, 2012
WOD Tuesday 7/31/12
A) Front Squat - 2 second pause at bottom (no bounce out) - Heavy 2
B) Pendlay Rows - 3 x 5 - 60 seconds Rest
C) 4 rds of:
10 Front Squat (185#/ 125#) - pick up from floor
20 Pull ups
300m Row
REST Exactly 3 minutes
D) Max Rep Muscle Ups in 1 minute
Pendlay Row DEMO
Post Scores to Comments
B) Pendlay Rows - 3 x 5 - 60 seconds Rest
C) 4 rds of:
10 Front Squat (185#/ 125#) - pick up from floor
20 Pull ups
300m Row
REST Exactly 3 minutes
D) Max Rep Muscle Ups in 1 minute
Pendlay Row DEMO
Post Scores to Comments
July 16, 2012
WOD Monday 7/16/12
A) Front Squat - Heavy 5
B) 800m Run, then:
3 rounds of:
25 Pull ups
25 Box Jumps
25 Burpees, then:
1000m Row
Post Scores to Comments
July 12, 2012
WOD Thursday 7/12/12
A) Snatch - Heavy Single
B) 10 Deadlift (345#/ 225#)
20 Pull ups
30 Box Jumps
40 KB Swings (70#/ 53#)
50 Double Unders
40 KB Swings
30 Box Jumps
20 Pull ups
10 Deadlift
*Post Scores to Comments
B) 10 Deadlift (345#/ 225#)
20 Pull ups
30 Box Jumps
40 KB Swings (70#/ 53#)
50 Double Unders
40 KB Swings
30 Box Jumps
20 Pull ups
10 Deadlift
*Post Scores to Comments
July 3, 2012
WOD Tuesday 7/3/12
A) Back Squat - Heavy Single
B) AMRAP 20 of:
20 Wallball
20 Pull up
20 ft Handstand Walk
2 Rope Climb
C) 3 rounds of:
50m Farmers Carry (100# DBs/ 70# DBs)
1 minute Rest
Post Scores to Comments
June 30, 2012
WOD Friday 6/29/12
Sorry this is late ...
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
June 25, 2012
WOD Monday 6/25/12
AM
A) Front Squat - Heavy 5
B) Bench Press - Heavy Single
C) "Volkswagen"
21 - 15 - 9 of:
Body weight Bench Press
Pull ups
D) 5 sets of:
10 Ring Rows
*No more than 2 minutes Rest in between sets
PM
A) 5 rounds of:
6 Touch and Go Power Snatches
Rest 2 Minutes
*Attempt to increase the weight for each set
Post Scores to Comments
A) Front Squat - Heavy 5
B) Bench Press - Heavy Single
C) "Volkswagen"
21 - 15 - 9 of:
Body weight Bench Press
Pull ups
D) 5 sets of:
10 Ring Rows
*No more than 2 minutes Rest in between sets
PM
A) 5 rounds of:
6 Touch and Go Power Snatches
Rest 2 Minutes
*Attempt to increase the weight for each set
Post Scores to Comments
May 21, 2012
WOD Monday 5/21/12
This a Tapering Off week before Regionals this weekend, so these workouts will be low in volume.
A) 7 Deadlifts (345#/ 225#)
90 seconds Rest
7 Deadlifts
B) 30 Back Squat (135#/ 95#)
40 Pull up
20 Shoulder to Overhead (135#/ 95#)
30 Front Squat (85#/ 65#)
20 Pull up
20 Shoulder to Overhead (85#/ 65#)
20 Overhead Squat (65#/ 45#)
10 Pull up
*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.
Post Scores to Comments
A) 7 Deadlifts (345#/ 225#)
90 seconds Rest
7 Deadlifts
B) 30 Back Squat (135#/ 95#)
40 Pull up
20 Shoulder to Overhead (135#/ 95#)
30 Front Squat (85#/ 65#)
20 Pull up
20 Shoulder to Overhead (85#/ 65#)
20 Overhead Squat (65#/ 45#)
10 Pull up
*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.
Post Scores to Comments
May 16, 2012
WOD Wednesday 5/16/12
A) Back Squat Heavy Single
B) 50 Back Squat (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
30 Pull ups
20 Shoulder to Overhead (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*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.
WOD B DEMO w David Charbonneau and Ron Yellin
Post Scores to Comments
B) 50 Back Squat (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
30 Pull ups
20 Shoulder to Overhead (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*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.
WOD B DEMO w David Charbonneau and Ron Yellin
Post Scores to Comments
May 8, 2012
WOD Tuesday 5/8/12
A) 3 rounds of:
5 Muscle ups
10 Handstand Pushups
15 Burpee Box Jumps
2 Minute Rest
B) Every Minute, On The Minute, for 10 minutes: Perform a Heavy Snatch
*Attempt to increase the weight every set
C) 3 rounds of:
20 Pull ups
15 Shoulder to Overhead (135#/ 95#)
3 Minute Rest
*Workout Courtesy of CrossFit Invictus
*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.
WOD A DEMO w Christina Glogger and David Charbonneau
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger (Last 5 Rounds)
WOD C DEMO w Ron Yellin and David Charbonneau
Post Times and Weights to Comments
5 Muscle ups
10 Handstand Pushups
15 Burpee Box Jumps
2 Minute Rest
B) Every Minute, On The Minute, for 10 minutes: Perform a Heavy Snatch
*Attempt to increase the weight every set
C) 3 rounds of:
20 Pull ups
15 Shoulder to Overhead (135#/ 95#)
3 Minute Rest
*Workout Courtesy of CrossFit Invictus
*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.
WOD A DEMO w Christina Glogger and David Charbonneau
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger (Last 5 Rounds)
WOD C DEMO w Ron Yellin and David Charbonneau
Post Times and Weights to Comments
May 3, 2012
WOD Friday 5/4/12
Strength:
Clean and Jerk 5 x 3, 45 seconds rest in between sets (70% of max)
Conditioning:
4 rounds of:
2 min AMRAP of:
40 Overhead Squat (65#/ 45#)
60 Double Unders
2 min Rest
Extra:
3 rounds of:
Max rep pull ups
60 seconds rest
Mike Bergener does a quick tutorial of the Clean and Jerk
Post Weight and Reps Completed to Comments
Clean and Jerk 5 x 3, 45 seconds rest in between sets (70% of max)
Conditioning:
4 rounds of:
2 min AMRAP of:
40 Overhead Squat (65#/ 45#)
60 Double Unders
2 min Rest
Extra:
3 rounds of:
Max rep pull ups
60 seconds rest
Mike Bergener does a quick tutorial of the Clean and Jerk
Post Weight and Reps Completed to Comments
April 22, 2012
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.
Post Times or Reps completed to Comments
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.
Post Times or Reps completed to Comments
April 9, 2012
WOD Monday 4/9/12
Strength:
OFF
Conditioning:
100 Pull ups
100 KB Swings (53#/ 35#)
100 Double Unders
100 Overhead Squats (95#/ 65#)
Beginner:
50 Pull ups or Jumping Pull ups
50 KB Swings (35#/ 26#)
50 Double Unders or Tuck Jumps
50 Overhead Squats (65#/ 45#)
*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.
Last Years CrossFit Games Champion, Annie Thorisdottir, completing this WOD at last years European Regional
Post Time to Comments
OFF
Conditioning:
100 Pull ups
100 KB Swings (53#/ 35#)
100 Double Unders
100 Overhead Squats (95#/ 65#)
Beginner:
50 Pull ups or Jumping Pull ups
50 KB Swings (35#/ 26#)
50 Double Unders or Tuck Jumps
50 Overhead Squats (65#/ 45#)
*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.
Last Years CrossFit Games Champion, Annie Thorisdottir, completing this WOD at last years European Regional
Post Time to Comments
March 19, 2012
WOD Tuesday 3/20/12
Strength:
Rack Jerk -- Heavy Single
Conditioning:
500m row
30 Walking Lunge Steps (40# Dumbbells/ 30#)
30 Push Press (40# DBs/ 30#)
50 Pull up
30 Push Press
30 Walking Lunge
500m row
Intermediate:
500m row
30 Walking Lunge Steps (30# DBs/ 20#)
30 Push Press (30# DBs/ 20#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
500m row
Beginner:
300m row
30 Walking Lunge Steps (20# DBs/ 15#)
30 Push Press (20# DBs/ 15#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
300m row
Extra/ Competition WOD:
2 rounds of:
400m Run
20 Back Ext
20 Pushup
*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.
Rack Jerk w Frank Murray -- 385#
WOD DEMO w David Charbonneau - apologies for the video quality, forced to film this one myself.
Also, I realized after watching the video that the last half of my pull ups were sloppy.
Post Weights and Times to Comments
Rack Jerk -- Heavy Single
Conditioning:
500m row
30 Walking Lunge Steps (40# Dumbbells/ 30#)
30 Push Press (40# DBs/ 30#)
50 Pull up
30 Push Press
30 Walking Lunge
500m row
Intermediate:
500m row
30 Walking Lunge Steps (30# DBs/ 20#)
30 Push Press (30# DBs/ 20#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
500m row
Beginner:
300m row
30 Walking Lunge Steps (20# DBs/ 15#)
30 Push Press (20# DBs/ 15#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
300m row
Extra/ Competition WOD:
2 rounds of:
400m Run
20 Back Ext
20 Pushup
*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.
Rack Jerk w Frank Murray -- 385#
WOD DEMO w David Charbonneau - apologies for the video quality, forced to film this one myself.
Also, I realized after watching the video that the last half of my pull ups were sloppy.
Post Weights and Times to Comments
March 13, 2012
WOD Wednesday 3/14/12
Strength:
OFF
Conditioning:
15-12-9 of:
Thruster (135#/ 95#)
Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (185#/ 135#)
Ring Dip
Rest 3 minutes
15-12-9 of:
Deadlift (315#/ 205#)
Handstand Push up
Intermediate:
15-12-9 of:
Thruster (95#/ 65#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (135#/ 95#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (225#/ 155#)
Push up
Beginner:
15-12-9 of:
Thruster (65#/ 45#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (95#/ 65#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (155#/ 105#)
Push up
*Score is total time, including rest.
*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.
OFF
Conditioning:
15-12-9 of:
Thruster (135#/ 95#)
Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (185#/ 135#)
Ring Dip
Rest 3 minutes
15-12-9 of:
Deadlift (315#/ 205#)
Handstand Push up
Intermediate:
15-12-9 of:
Thruster (95#/ 65#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (135#/ 95#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (225#/ 155#)
Push up
Beginner:
15-12-9 of:
Thruster (65#/ 45#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (95#/ 65#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (155#/ 105#)
Push up
*Score is total time, including rest.
*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.
*Sorry we dont not have any video of this epic WOD, but the camera was out of commission today.
Post Times to Comments
January 31, 2012
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
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
January 23, 2012
WOD Tuesday 1/24/12
Strength:
OFF
Conditioning:
"Eva"
5 rounds of:
800m run
30 KB Swings (70#/ 53#)
30 Pull ups
Intermediate:
3 rounds of:
800m run
30 KB Swings (53#/ 35#)
30 Pull ups
Beginner:
3 rounds of:
400m run
15 KB Swings (35#/ 26#)
15 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.
Post Times to Comments
OFF
Conditioning:
"Eva"
5 rounds of:
800m run
30 KB Swings (70#/ 53#)
30 Pull ups
Intermediate:
3 rounds of:
800m run
30 KB Swings (53#/ 35#)
30 Pull ups
Beginner:
3 rounds of:
400m run
15 KB Swings (35#/ 26#)
15 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.
Post Times to Comments
January 13, 2012
Weekend WOD 1/14/11
Strength:
OFF
Conditioning:
2 rounds of:
10 Handstand push ups
20 Pull ups
30 Push ups
40 Box jumps (24"/20")
50 Double under's
Intermediate:
2 rounds of:
10 Handstand push ups facing the wall
20 Chin ups
30 Push ups
40 Box jumps (20"/16")
50 Double under's
Beginner:
2 rounds of:
10 Handstand push ups negatives
20 Jumping pull ups
30 Push ups from knees
40 Tuck jumps
50 Double under's
Novice:
2 rounds of:
10 Assisted handstand push ups
20 Inverted rows
30 Incline push ups (ex: place hands on bench)
40 Squats
50 Jump rope singles
*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.
January 11, 2012
WOD Thursday 1/12/12
Strength:
OFF
Conditioning:
4 rounds of:
3 Front Squat (185# for men/ 135# for women)
3 Thruster (185#/ 135#)
3 Shoulder to Overhead (185#/ 135#)
12 Pull ups
Intermediate:
(155#/ 105#)
Beginner:
(135#/ 95#)
Novice:
(95#/ 65#)
*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 -- Only the first round of the workout
Post Times to Comments
OFF
Conditioning:
4 rounds of:
3 Front Squat (185# for men/ 135# for women)
3 Thruster (185#/ 135#)
3 Shoulder to Overhead (185#/ 135#)
12 Pull ups
Intermediate:
(155#/ 105#)
Beginner:
(135#/ 95#)
Novice:
(95#/ 65#)
*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 -- Only the first round of the workout
Post Times to Comments
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