WOD Wednesday 1/18/12

Strength:

   OFF

Conditioning:

   5 rounds of:
      5 Clean & Jerks (155#/ 105#)
      7 Burpees
      250m Row


   Intermediate:
   5 rounds of:
      5 Clean & Jerks (135#/ 95#)
      7 Burpees
      250m Row


   Beginner:
   3 rounds of:
      5 Clean & Jerks (95#/ 65#)
      7 Burpees
      250m Row


   Novice:
   3 rounds of:
      5 Clean & Jerks (65#/ 45#)
      7 Burpees
      250m Row



*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 -- First round of the WOD




Post Times to Comments