WOD Wednesday 3/21/12

Strength:

   Front Squat 3-3-3-3-3


Conditioning:

   As Many Reps As Possible (AMRAP) in 7 minutes of:
      3 Deadlifts (315#/ 205#)
      3 Handstand Pushup (HSPU)
      6 Deadlift
      6 HSPU
      9 Deadlift
      9 HSPU
      12 Deadlift
      12 HSPU ... And continuing increasing the reps by 3 until time is up

   Intermediate:
       Deadlift (225#/ 155#)
       Push up

   Beginner:
       Deadlift (135#/ 95#)
       Push up


*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.


Front Squat x 3 w David Charbonneau


WOD DEMO w David Charbonneau



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