1/25/11 Tues
Strength Work: Front Squats 5×5 Ode To G-Mo: Main WOD – Bench Mark …….Fran…… 21 Thrusters (95/65) 21 Pull Ups 15 Thrusters 15 Pull Ups 9 Thrusters 9 Pull Ups
1/24/11 Mon
Strength Work – Shoulder Press 5×5 Main WOD: 5 Rounds – No Time Component 8 Dead Lifts (215/135) 10 DB Over Head Press (45+/25+) 12 Sit Ups Bldg Run
1-22-11 Sat
Just In Case You Were Wonderin’ Here’s What Cha Missed. Dead Lifts – Renegade Rows – AKBS 10 – 4 – 1 09 – 4 – 2 08 – 4 – 3 07 – 4 – 4 06 – 4 – 5 And So On Down To 1 – 4 – 10
1/21/11 Fri
Main WOD: 7 Rounds For Time 7 Box Jumps (30/24) 7 Clean and Jerks (135/95) 7 Double Unders sub 50 singles