WOD Wednesday 4/11/12

Strength:

   MAX Snatch


Conditioning:

   Run 800m then:
       21-15-9 of:
          Overhead Squat (135#/ 95#)
          Handstand Push up, then:
                1000m Row

   Intermediate:
   Run 800m then:
       21-15-9 of:
          Overhead Squat (95#/ 65#)
          Handstand Push up or Modified HSPU, then:
                1000m Row

   Beginner:
   Run 400m then:
       15-12-9 of:
          Overhead Squat (95#/ 65#)
          Handstand Push up or Modified HSPU, then:
                500m Row


*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.


Pyrros Dimas World Record Snatch from 1998 Olympics - Skip to 4:00 minutes in for his World Record Lift.




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