WOD Friday 2/17/12

Strength:

   OFF

Conditioning:

   21 Deadlifts (225#/ 155#)
   15 Dumbbell Hang Squat Cleans (45#/ 30#)
   9 Wall Walks
   15 Deadlifts
   11 Dumbbell Hang Squat Cleans
   6 Wall Walks
   9 Deadlifts
   6 Dumbbell Hang Squat Cleans
   3 Wall Walks


   Intermediate:
   Deadlift (185#/ 125#)
   Squat Clean (35#/ 20#)
   Modified Wall Walks*


   Beginner:
   Deadlift (135#/ 95#)
   Squat Clean (25#/ 15#)
   Modified Wall Walks*


   Novice:
   Deadlift (95#/ 65#)
   Squat Clean (20#/ 10#)
   Modified Wall Walks*


   *For Modified Wall Walks, walk hands back and forth with feet remaining on ground or on an elevated service for added difficulty.


*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 Joey Marble




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