Wednesday WOD 1/4/12

Strength:

OFF


Conditioning:

10 Bench Press (225# for men/155# for women)

300 meter Row

9 Bench Press

300m Row

8 Bench Press

300m Row

7 Bench Press

300m Row

6 Bench Press

300m Row

5 Bench Press

300m Row

4 Bench Press

300m Row

3 Bench Press

300m Row

2 Bench Press

300m Row

1 Bench Press

300m Row

Intermediate:
(185#/135#)
200 meter rows

Beginner:

(135#/95#)
150 meter rows


Novice:
Pushups
150 meter rows


*If you do not have access to a rower, 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 David Charbonneau

  

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