WOD Wednesday 8/15/12

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



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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 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



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WOD Friday 1/27/12

Strength:

   MAX Javelin Press (One Arm Barbell Press), each arm


Conditioning:

   3 rounds of:
       5 Power Cleans (225#/ 155#)
       10 Box Jumps (24"/ 20")
       15 Ring Rows


   Intermediate: 185#/ 135#

   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.


Javelin Press DEMO w Thomas Maresca --> 135#



WOD DEMO w David Charbonneau



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