A) Overhead Squat - Work up to 80% of your Max
B) 10 Overhead Squats (155#/ 105#)
10 Box Jump Overs
10 Fat Bar Thrusters (135#/ 95#)
10 Power Cleans (205#/ 125#)
10 Toes to Bar
10 Burpee Muscle Ups
10 Toes to Bar
10 Power Cleans
10 Fat Bar Thrusters
10 Box Jump Overs
10 Overhead Squats
C) 4 rounds of:
Max Effort Strict Pull ups
45 seconds Rest
If you missed it, check out WOD B from the CrossFit Games this past weekend here
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Showing posts with label thruster. Show all posts
Showing posts with label thruster. Show all posts
July 20, 2012
March 13, 2012
WOD Wednesday 3/14/12
Strength:
OFF
Conditioning:
15-12-9 of:
Thruster (135#/ 95#)
Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (185#/ 135#)
Ring Dip
Rest 3 minutes
15-12-9 of:
Deadlift (315#/ 205#)
Handstand Push up
Intermediate:
15-12-9 of:
Thruster (95#/ 65#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (135#/ 95#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (225#/ 155#)
Push up
Beginner:
15-12-9 of:
Thruster (65#/ 45#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (95#/ 65#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (155#/ 105#)
Push up
*Score is total time, including rest.
*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.
OFF
Conditioning:
15-12-9 of:
Thruster (135#/ 95#)
Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (185#/ 135#)
Ring Dip
Rest 3 minutes
15-12-9 of:
Deadlift (315#/ 205#)
Handstand Push up
Intermediate:
15-12-9 of:
Thruster (95#/ 65#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (135#/ 95#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (225#/ 155#)
Push up
Beginner:
15-12-9 of:
Thruster (65#/ 45#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (95#/ 65#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (155#/ 105#)
Push up
*Score is total time, including rest.
*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.
*Sorry we dont not have any video of this epic WOD, but the camera was out of commission today.
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February 19, 2012
WOD Monday 2/20/12
Strength:
Thruster 3-3-3-3-3
Conditioning:
5 rounds of:
10 Chest to Bar Pull ups
6 Squat Clean Thrusters (135#/ 95#)
Then a 800 meter run after completing the 5 rounds
Intermediate:
5 rounds of:
10 Pull ups
6 Squat Clean Thrusters (115#/ 80#)
Then a 800 meter run after completing the 5 rounds
Beginner:
5 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (95#/ 65#)
Then a 800 meter run after completing the 5 rounds
Novice:
3 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (65#/ 45#)
Then a 800 meter run after completing the 3 rounds
Extra Skill Work/ Competition Training (Optional):
Max Parallette Handstand Pushups
Rest 5 minutes
Max Handstand Pushups
*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.
Thruster DEMO
WOD DEMO
Extra DEMO
Post Weights, Times, and Reps to Comments
Thruster 3-3-3-3-3
Conditioning:
5 rounds of:
10 Chest to Bar Pull ups
6 Squat Clean Thrusters (135#/ 95#)
Then a 800 meter run after completing the 5 rounds
Intermediate:
5 rounds of:
10 Pull ups
6 Squat Clean Thrusters (115#/ 80#)
Then a 800 meter run after completing the 5 rounds
Beginner:
5 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (95#/ 65#)
Then a 800 meter run after completing the 5 rounds
Novice:
3 rounds of:
10 Pull ups or Jumping Pull ups
6 Squat Clean Thrusters (65#/ 45#)
Then a 800 meter run after completing the 3 rounds
Extra Skill Work/ Competition Training (Optional):
Max Parallette Handstand Pushups
Rest 5 minutes
Max Handstand Pushups
*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.
Thruster DEMO
WOD DEMO
Extra DEMO
Post Weights, Times, and Reps to Comments
January 31, 2012
WOD Wednesday 2/1/12
Strength:
OFF
Conditioning:
"The Seven"
7 rounds for time of:
7 Handstand Push ups
7 Thrusters (135#/ 95#)
7 Knees to Elbow
7 Deadlift (245#/ 170#)
7 Burpees
7 KB Swings (70#/ 53#)
7 Pull ups
Intermediate:
7 rounds for time of:
7 Push ups
7 Thrusters (115#/ 80#)
7 Knees to Elbow
7 Deadlift (185#/ 135#)
7 Burpees
7 KB Swings (53#/ 35#)
7 Pull ups
Beginner:
5 rounds for time of:
5 Push ups
5 Thrusters (95#/ 65#)
5 Knees to Elbow
5 Deadlift (135#/ 95#)
5 Burpees
5 KB Swings (35#/ 26#)
5 Pull ups or Jumping Pull ups
Novice:
5 rounds for time of:
5 Push ups
5 Thrusters (65#/ 45#)
5 Knees to Elbow
5 Deadlift (95#/ 65#)
5 Burpees
5 KB Swings (35#/ 26#)
5 Pull ups or Jumping Pull 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.
WOD DEMO w David Charbonneau --> First rd of WOD
Post Times to Comments
OFF
Conditioning:
"The Seven"
7 rounds for time of:
7 Handstand Push ups
7 Thrusters (135#/ 95#)
7 Knees to Elbow
7 Deadlift (245#/ 170#)
7 Burpees
7 KB Swings (70#/ 53#)
7 Pull ups
Intermediate:
7 rounds for time of:
7 Push ups
7 Thrusters (115#/ 80#)
7 Knees to Elbow
7 Deadlift (185#/ 135#)
7 Burpees
7 KB Swings (53#/ 35#)
7 Pull ups
Beginner:
5 rounds for time of:
5 Push ups
5 Thrusters (95#/ 65#)
5 Knees to Elbow
5 Deadlift (135#/ 95#)
5 Burpees
5 KB Swings (35#/ 26#)
5 Pull ups or Jumping Pull ups
Novice:
5 rounds for time of:
5 Push ups
5 Thrusters (65#/ 45#)
5 Knees to Elbow
5 Deadlift (95#/ 65#)
5 Burpees
5 KB Swings (35#/ 26#)
5 Pull ups or Jumping Pull 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.
WOD DEMO w David Charbonneau --> First rd of WOD
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January 27, 2012
Weekend WOD
Strength:
OFF
Conditioning:
5 rounds of:
500m row
10 One Arm Kettlebell Thrusters, each arm (53#/ 35#)
15 GHD sit ups
Intermediate:
5 rounds of:
250m row
10 One Arm Kettlebell Thrusters, each arm (35#/ 26#)
15 sit ups
Beginner:
3 rounds of:
250m row
10 One Arm Dumbbell Thrusters, each arm (20#/ 15#)
15 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.
WOD DEMO w Joseph Arias
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OFF
Conditioning:
5 rounds of:
500m row
10 One Arm Kettlebell Thrusters, each arm (53#/ 35#)
15 GHD sit ups
Intermediate:
5 rounds of:
250m row
10 One Arm Kettlebell Thrusters, each arm (35#/ 26#)
15 sit ups
Beginner:
3 rounds of:
250m row
10 One Arm Dumbbell Thrusters, each arm (20#/ 15#)
15 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.
WOD DEMO w Joseph Arias
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