Weekend WOD

Strength:

   OFF


Conditioning:

   21-15-9 rep rounds of:
       Deadlift (315#/ 205#)
       Box Jump (30"/ 24")

   Intermediate:
   21-15-9 rep rounds of:
       Deadlift (225#/ 155#)
       Box Jump (24"/ 20")

    Beginner:
   21-15-9 rep rounds of:
       Deadlift (135#/ 95#)
       Box Jump (24"/ 20")


*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 from last years Northeast Regional




Post Times to Comments