WOD Wednesday 11/16/11

Strength:

   Weighted Pull up: 3-3-2-2-1-1-1


Conditioning:

   50 Sit ups
   10 Pushups
   40 Sit ups
   20 Pushups
   30 Sit ups
   30 Pushups
   20 Sit ups
   40 Pushups
   10 Sit ups
   50 Pushups


   Intermediate:
   40 Sit ups

   10 Pushups

   30 Sit ups

   20 Pushups

   20 Sit ups

   30 Pushups

   10 Sit ups

   40 Pushups

   Beginner:

   30 Sit ups

   10 Pushups

   20 Sit ups

   20 Pushups

   10 Sit ups

   30 Pushups

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.

Post Weights and Times to Comments

Weekend WOD

Strength:

   OFF


Conditioning:

   5 rounds of:
     20 Pull ups
     20 Pushups
     20 Sit ups
     20 Squats
     400m run

   Intermediate: 10 repetitions of each exercise

   Beginner: 3 rounds of 10 repetitions each exercise

   * If you cannot do pull ups, substitute jumping pull ups

   *** Really push yourself to complete this workout. I don't care if it takes an hour, DO NOT modify down to Intermediate or Beginner unless you are absolutely positive there is no way you can complete the allotted number of repetitions.


When your done, stretch and rest up, because we are going HEAVY to start off next week. Enjoy!


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