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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Showing posts with label ring pushups. Show all posts
Showing posts with label ring pushups. Show all posts
August 1, 2012
March 7, 2012
WOD Thursday 3/8/12
Strength:
Weighted Ring Pushups: 5 x 10
Conditioning:
5 rounds of:
7 Front Squats (155#/ 105#)
21 Double Unders
Intermediate:
5 rounds of:
7 Front Squats (135#/ 95#)
21 Double Unders or Tuck Jumps
Beginner:
5 rounds of:
7 Front Squats (95#/ 65#)
21 Double Unders or Tuck Jumps
Novice:
5 rounds of:
7 Front Squats (65#/ 45#)
21 Double Unders or Tuck Jumps
Extra/ Competition Training:
20-15-10-5 of:
Box Jump
KB Swing (53#/ 35#)
*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 Thomas Maresca --> Last round of the workout
Post Times to Comments
Weighted Ring Pushups: 5 x 10
Conditioning:
5 rounds of:
7 Front Squats (155#/ 105#)
21 Double Unders
Intermediate:
5 rounds of:
7 Front Squats (135#/ 95#)
21 Double Unders or Tuck Jumps
Beginner:
5 rounds of:
7 Front Squats (95#/ 65#)
21 Double Unders or Tuck Jumps
Novice:
5 rounds of:
7 Front Squats (65#/ 45#)
21 Double Unders or Tuck Jumps
Extra/ Competition Training:
20-15-10-5 of:
Box Jump
KB Swing (53#/ 35#)
*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 Thomas Maresca --> Last round of the workout
Post Times to Comments
January 24, 2012
WOD Wednesday 1/25/12
Strength:
Strict Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Jerk: 5-5-5-5-5
Conditioning:
100 Ring Push ups
Every time you stop, you must complete 20 GHD sit ups
Intermediate:
75 Ring Push ups
Every time you stop, you must complete 10 GHD sit ups
Beginner:
50 Push ups
Every time you stop, you must complete 15 sit ups
Novice:
25 Push ups
Every time you stop, you must complete 10 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.
Strict Press/ Push Press/ Push Jerk Tri-Panel from www.crossfit.com
WOD DEMO w Joey Marble
Post Weights and Times to Comments
Strict Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Jerk: 5-5-5-5-5
Conditioning:
100 Ring Push ups
Every time you stop, you must complete 20 GHD sit ups
Intermediate:
75 Ring Push ups
Every time you stop, you must complete 10 GHD sit ups
Beginner:
50 Push ups
Every time you stop, you must complete 15 sit ups
Novice:
25 Push ups
Every time you stop, you must complete 10 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.
Strict Press/ Push Press/ Push Jerk Tri-Panel from www.crossfit.com
WOD DEMO w Joey Marble
Post Weights and Times to Comments
November 9, 2011
WOD Thursday 11/10/11
Strength:
Front Squat: 5-5-5-5-5
Conditioning:
1000m row
80 KettleBell swings(53# for men/ 35# for women)
50 Ring Pushups
30 Toes to Bar
Intermediate:
1000m row
80 KB Swings(35#/ 25#)
50 Pushups
30 Knees to Elbow
Beginner:
500m row
40 KB Swings(35#/ 25#)
25 Pushups
15 Knees to Elbow
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Front Squat Demo w David Charbonneau
WOD DEMO w Joseph Arias -- The video starts at the end of the row ... I'm a terrible cameraman.
Post Weight and Time to Comments
Front Squat: 5-5-5-5-5
Conditioning:
1000m row
80 KettleBell swings(53# for men/ 35# for women)
50 Ring Pushups
30 Toes to Bar
Intermediate:
1000m row
80 KB Swings(35#/ 25#)
50 Pushups
30 Knees to Elbow
Beginner:
500m row
40 KB Swings(35#/ 25#)
25 Pushups
15 Knees to Elbow
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
Front Squat Demo w David Charbonneau
WOD DEMO w Joseph Arias -- The video starts at the end of the row ... I'm a terrible cameraman.
Post Weight and Time to Comments
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