How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Thursday 7-8-10

Strength & Conditioning:
For time...
6 Sumo Deadlift High Pull (men 95 lbs, women 65 lbs)
-5 rounds-
5 Pullups
10 Pullups
15 Squats
then,
5 Sumo Deadlift High Pull
`5 rounds-
5 Pullups
10 Pushups
15 Squats
then,
4 SDHP
`5 rounds`
5 Pullups
10 Pushups
15 Squats
then,
3 SDHP


Endurance:
1:1 x 1 min
1 min ON, 1 min OFF
2 min ON, 2 min OFF
3 min ON, 3 min OFF
4 min ON, 4 min OFF
5 min ON
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2 comments:

  1. Greg TaylorJuly 8, 2010 at 7:25 PM

    whew...did it..felt better than yesterday...still tough..but got done in 18:30....the last set is hard!

    ReplyDelete
  2. Gifford KiraJuly 8, 2010 at 10:15 PM

    Great time Greg. That is a fast paced WOD.

    ReplyDelete

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