Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
3 Deadlift (85% of MAX)
250m row
Intermediate: 75%
Beginner: 65%
Novice: 50%
*If it has been more than a week since you have attempted a MAX Deadlift, then establish one before you do this workout.
*If you do not have access to a rower, then run.
*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 Thomas Maresca --> 395# deadlift --> first two rounds
Post Weight and Time to Comments
385 max (a post injury PR) I'm going to get 4 plates very soon.
ReplyDelete3 full rounds plus the dead lifts and 95 m rowed into the 4th.
85% =325 lbs.