WOD Wednesday 4/4/12

Strength:

   Strict Press: 5-5-5-5-5
   Push Press: 3-3-3-3-3


Conditioning:
 
   3 rounds of:
       400m run
       8 Clean and Jerk (225#/ 155#)
       12 Ring Handstand Push ups

   Intermediate:
   3 rounds of:
       400m run
       8 Clean and Jerk (185#/ 135#)
       12 Handstand Push ups

   Beginner:
   3 rounds of:
       400m run
       8 Clean and Jerk (135#/ 95#)
       12 Push ups

   Novice:
   3 rounds of:
       400m run
       8 Clean and Jerk (95#/ 65#)
       12 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.


Handstand Push up Tips


Just for fun -- Some big men moving big weight in the 2004 Olympics in the Clean and Jerk Event




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