WOD Thursday 12/15/11

Strength:

   OFF


Conditioning: (This is the second WOD that Team Certified Awesome will be seeing at the "King of Queens" Competition this weekend. Wish us luck!)

   21-15-9 repetition rounds of:
     Burpee
     Deadlift (255# for men/ 175# for women)
     Double Under x 3 (This means rounds of 63, 45, and 27 respectively)


   Intermediate:
   21-15-9 repetition rounds of:
     Burpee
     Deadlift (205#/ 145#)
     Double Under or Lateral Jumps over the bar


   Beginner:
   21-15-9 repetition rounds of:
     Burpee
     Deadlift (155#/ 115#)
     Double Under or Lateral Jumps over the bar


   Novice:
   15-12-9 repetition rounds of:
     Burpee
     Deadlift (105#/ 75#)
     Double Under or Lateral Jumps over the bar



*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 and Thomas Maresca




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