Strength:
MAX Deadlift
Conditioning:
7 rounds of:
7 Front Squats (165#/ 115#)
7 Chest to Bar Pull ups
Intermediate:
7 rounds of:
7 Front Squats (135#/ 95#)
7 Pull ups
Beginner:
5 rounds of:
7 Front Squats (95#/ 65#)
7 Pull ups or Jumping Pull ups
Novice:
5 rounds of:
7 Front Squats (45#/ 35#)
7 Pull ups or Jumping Pull ups
*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.
We had two Deadlift PRs today. Congratulations to Andrew Gelber and Batcheva Gutterman on setting new personal bests! Andrew hit 435#, improving 10# from last time. Batcheva hit 245#, improving by a whopping 50#! Way to go guys! Here are some vids of their feats.
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
Conditioning: 13:55 as rx'd. (except I front squatted from the rack and didn't clean the weight each time. Andrew told me afterwards that I was supposed to clean it. Damn!)
ReplyDelete