12-22-11 Th
Strength Wod: 5×3 Wt’d Chin Ups 5×3 Wt’d Dips Met Con Wod: My Aching Balls Modified 3 Rounds For Time 400m MB Run 15 MB Deadlift Shrugs 15 MB Front Squats 15 MB Squat Cleans 15 MB Jumping Jacks
12/21/11 Wed
3 Rounds For Time 4 Split C&J (155/95) 5 GTS Atlas Stone (sub sandbag) 6 Pull Ups (C2B/CoB) 50m Sled 50m Sprint 10 Slam Ball 50m Sprint 50 Sled Buy Out: 10 Singles 15 DU 10 Singles 15 DU 10 Singles (Sub 150 Singles)
12-20-11 Tues
Strength Work 15 min: Back Squat Skills Work 15 min: Muscle Ups Main WOD: Tabata Style Alternate Exercises Dead Lifts 185/123 Burpees
12/19/11 Mon
Shoulder Press 5 Sets of Max Reps To 20 Max Wt. Increase 10lb. Start With Empty Bar Buy In: Cleary Run 10 Burpees 4 Rounds For Time 8 Pull Ups 12 Thrusters (95/63) Buy Out: 70th Run 5 Burpees