WOD Tuesday 3/20/12

Strength:

   Rack Jerk -- Heavy Single


Conditioning:

   500m row
   30 Walking Lunge Steps (40# Dumbbells/ 30#)
   30 Push Press (40# DBs/ 30#)
   50 Pull up
   30 Push Press
   30 Walking Lunge
   500m row

   Intermediate:
   500m row
   30 Walking Lunge Steps (30# DBs/ 20#)
   30 Push Press (30# DBs/ 20#)
   30 Pull up or Jumping Pull ups
   30 Push Press
   30 Walking Lunge
   500m row

   Beginner:
   300m row
   30 Walking Lunge Steps (20# DBs/ 15#)
   30 Push Press (20# DBs/ 15#)
   30 Pull up or Jumping Pull ups
   30 Push Press
   30 Walking Lunge
   300m row


Extra/ Competition WOD:

   2 rounds of:
       400m Run
       20 Back Ext
       20 Pushup


*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.


Rack Jerk w Frank Murray -- 385#



WOD DEMO w David Charbonneau - apologies for the video quality, forced to film this one myself.
Also, I realized after watching the video that the last half of my pull ups were sloppy.




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