WOD Wednesday 2/7/12

Strength:

   Barbell Hip Thrust 5 x 5
      *See the Movement Post below for instructions


Conditioning:

   As Many Rounds As Possible (AMRAP) in 10 minutes of:
       2 Clean and Jerk (185#/ 135#)
       1 Rope Climb

   Intermediate:
   AMRAP 10 of:
       2 Clean and Jerk (135#/ 95#)
       1 Modified Rope Climb

   Beginner:
   AMRAP 10 of:
       2 Clean and Jerk (95#/ 65#)
       1 Modified Rope Climb


Extra/ Competition Training:

   5 rounds of:
       40 Double Unders
       10 Handstand Push 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.


WOD DEMO w David Charbonneau



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