WOD Wednesday 1/25/12

Strength:

   Strict Press: 1-1-1-1-1
   Push Press: 3-3-3-3-3
   Jerk: 5-5-5-5-5

Conditioning:

   100 Ring Push ups
        Every time you stop, you must complete 20 GHD sit ups

   Intermediate:
   75 Ring Push ups
        Every time you stop, you must complete 10 GHD sit ups


   Beginner:
   50 Push ups
        Every time you stop, you must complete 15 sit ups


   Novice:
   25 Push ups
        Every time you stop, you must complete 10 sit 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.


Strict Press/ Push Press/ Push Jerk Tri-Panel from www.crossfit.com

WOD DEMO w Joey Marble




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