A) Strict Press - Heavy 5
B) 3 rounds of:
Max Reps in 90 seconds of Atlas Stone over 50" Bar (170#/ 115#)
Rest 90 seconds
C) 3 rounds of:
Max reps of Parallette HSPU
2 minutes rest
*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.
No vids of us, but here is a demo of WOD B
Post Scores to Comments
Showing posts with label stone over bar. Show all posts
Showing posts with label stone over bar. Show all posts
June 9, 2012
January 22, 2012
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
Post Weights, Rounds, and Reps to Comments
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
Post Weights, Rounds, and Reps to Comments
Subscribe to:
Posts (Atom)