Greetings Wodstars! Welcome to my programming! If you want to refresh yourself on my programming philosophy, click here.
Don’t forget to share your scores with the community in the comments section so you can get benchmarks and push each other!
WARMUP
- Run 400 Meters
- 15 Lunges
- 15 Wall Ball Shots
- 15 Ball Slams
SKILL
Complete 3 Rounds For Time Of:
- 30 Second L-Sit Hold
- 10 Pistols
- 50 Double Unders
STRENGTH
Complete Every Minute on the minute for 5 minutes:
- KB Swings 12-12-12-12-12
- Back Squat 3-3-3-3-3
WOD
For Time Complete 21,15,9 Reps of:
- Toes To Bar
- Snatches (115/75lbs)
Question…on the strength and metcon portions, can u give pointers as to whether it’s supposed to be fast and light or heavy and slower or something else? Thank u…
Hi Kari thanks for the question. Here is how I want you to attack these workouts…
skill work and complexes: although the these may sometimes look like wods, I want you just to move brisk with an emphasis on strong technique, not intensity
Strength: unless this is an emom rest 2-3 minutes to full recovery and be aggressive with the weight ie PR
Wods: these are all maximum intensity. Although every workout is different in terms of the type of loading you should always scale so that you can keep moving at minimum. If you are spending a lot of time with your hands on your knees in the Wod…SCALE for sure!
Hope that help!
Thanks
Camille
Just amazing programming. Just what I was looking for to push myself to in every aspect fitness. Thanks Camille.
Thank Pierre!
I’m Glad you are enjoying the program. Keep working hard. This stuff works! Let me know if you ever have any questions.
Thanks
Camille