Strength:
1 minute of Stones Over a 50" Bar. 5 minutes Rest. 1 minute of Stones. 5 minutes of Rest. 1 minute of Stones.
- If you do not have access to Stones, do Power Cleans
- Choose a challenging weight --> A weight where it would be very difficult to get 10 reps
Conditioning:
"Death By Push Jerk"
- With a continuos running clock; do 1 Push Jerk the first minute, 2 Push Jerks the second minute, 3 Push Jerks the third minute, and so on until you cannot complete the allotted number of Push Jerks within that minute.
Advanced: (185#/ 135#)
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*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.
Strength WOD DEMO w David Charbonneau, Joseph Arias, and Joey Marble
WOD DEMO w David Charbonneau
Post Weights, Rounds, and Reps to Comments
"Death by push jerk" (135#): 9 rounds and 5 push jerks into the 10th. Total reps: 50
ReplyDelete8-8-8 on the stones @ 175. 10 rounds and 8 reps on the push jerk @ 185.
ReplyDelete5-6-7 175 lb stone
ReplyDelete8 rounds plus 8 reps @ 185 lb
tom with the win on the day!