Strength:
Deadlift 10-1-20-1-30-1
*These should all be near maximal efforts. For example, for the set of 20, you should choose a weight that you can do at least 15 times and no more than 25 times. It is not the end of the world if you do not get the prescribed number of repetitions.
Conditioning:
OFF
*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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