Strength:
MAX Deadlift
Conditioning:
50 Deadlifts
*Every minute, on the minute, you must complete 5 box jumps. The clock continues to run the entire time, so the faster you complete the box jumps, the more time you have to do the Deadlifts. For the box jumps, you must stand up completely on the top of the box for a rep to count.
Advanced:
Deadlift: (275# for men/ 185# for women)
Box Jump: (30"/ 24")
Intermediate:
Deadlift: (225#/ 155#)
Box Jump: (30"/ 24")
Beginner:
Deadlift: (185#/ 125#)
Box Jump: (24"/ 20")
Novice:
Deadlift: (135#/ 95#)
Box Jump: (20"/ 16")
*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.
MAX Deadlift w David Charbonneau
WOD DEMO w David Charbonneau -- Few reps deep when the video starts, camera was on picture mode ...
Post Weight and Time to Comments
Hit 405 and then tried to pr at 445. Missed that unfortunately and I wanted to save my strength for the wod so I didn't attempt anything higher than 4 plates. The wod was a lot tougher than it looked and I got 8:49 as rx'd. 50 reps of 275# is tough for a small guy like me... But no excuses! I simply must work harder and get stronger!
ReplyDeletemax 415#
ReplyDelete11 min 275#
tough wod
365 :/.
ReplyDelete6:45 @225
Brutal.