WOD Wednesday 8/1/12

AM


A) Push Jerk - Heavy Single

B) 5 rds of:
          5 Push Jerks (185#/ 125#)
          10 Burpees
          1 Deadlift (405#/ 265#)


PM


A) Snatch - 7 x 1 at 90%

B) Ring Push ups - 5 x 10

C) Ring Rows - 5 x 10


WOD B DEMO w David Charbonneau and Ron Yellin




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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 6/27/12

AM


A) Back Squat - Heavy 5
B) 3 rounds of:
          5 Parallette Handstand Pushups (As deep as you can possibly go)
          10 Toes to Bar
          20 Pistols (Alternating legs)
C) 4 rounds of:
          Row 45 Seconds
          Rest 45 Seconds


PM


Every 30 seconds for 10 minutes:
     1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.



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WOD Wednesday 4/25/12

Strength:

   OFF


Conditioning:
 
   4 rds of:
       45 seconds Max Muscle ups
       15 seconds Rest
       45 seconds Max Reps of 5 Front Squat + 3 Push Jerk (135#/ 95#)
       15 seconds Rest

   Intermediate:
   Chest to Bar Pull ups
   (115#/ 80#)

   Beginner:
   Pull ups
   (95#/ 65#)

   Novice:
   Ring Rows
   (65#/ 45#)


Extra:

   MAX Rep Parallette Handstand Pushup
   Rest 5 minutes
   MAX Rep Handstand Pushup


Carl Paoli goes through a beginner transition to learning the Muscle up




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WOD Monday 1/23/12

Strength:

   1 minute of Stones Over a 50" Bar. 5 minutes Rest. 1 minute of Stones. 5 minutes of Rest. 1 minute of Stones.
     - If you do not have access to Stones, do Power Cleans
     - Choose a challenging weight --> A weight where it would be very difficult to get 10 reps

Conditioning:

   "Death By Push Jerk"
     - With a continuos running clock; do 1 Push Jerk the first minute, 2 Push Jerks the second minute, 3 Push Jerks the third minute, and so on until you cannot complete the allotted number of Push Jerks within that minute.

     Advanced: (185#/ 135#)

     Intermediate: (135#/ 95#)

     Beginner: (95#/ 65#)

     Novice: (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.


Strength WOD DEMO w David Charbonneau, Joseph Arias, and Joey Marble


WOD DEMO w David Charbonneau




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WOD Monday 10/17/11

Strength:
   
   Shoulder Press: 5-5-5-5-5
   Push Press: 3-3-3-3-3
   Push Jerk: 1-1-1-1-1


Conditioning:

   2 rds:
     30 ball slams (30# for men/ 20# for women)
     25 burpee pull ups
     20 Push ups


Abs: 100 situps


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