Strength:
OFF
Conditioning:
Advanced
12 deadlifts (365#/255#) <- days in a year ;)
31 kb swings (70#/53#) <- weeks in a year...based off a Myan calendar...shut up, just go with it!
2011m row
Intermediate
12 deadlifts (295#/205)
31 kb swings (53#/35#)
2011m row
31 kb swings (53#/35#)
2011m row
Beginnner
12 deadlifts (225#/155#)
31 kb swings (35#/20#)
2011m row
You guys know the deal scale as necessary, but DO NOT SCALE THE ROW. I swear if anyone lowers it I will find you and give you the sickest purple nurple you've ever had.
*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.
31 kb swings (35#/20#)
2011m row
You guys know the deal scale as necessary, but DO NOT SCALE THE ROW. I swear if anyone lowers it I will find you and give you the sickest purple nurple you've ever had.
*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.
Happy New Year AoA!
Post time and weights to comments!
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