January 15, 2012
WOD Monday 1/16/12
Run 5K.
*The goal is to do this as fast as possible. If you cannot run, walk fast. Time yourself and write it down somewhere so that you can try to beat it next time.
*If you use a treadmill, put it on a 1.0 incline to better simulate the road run.
Rest as needed (try to keep it under 20 min) then:
Max repetition Deadlift in two minutes.
Advanced: (275# for men/ 185# for women)
Intermediate: (185/ 115)
Beginner: (115/ 75)
Novice: (70# kettlebell/ 53# kettlebell)
*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.
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Labels:
certified awesome,
crossfit,
deadlift,
run,
wod
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